Level 7 Row WOD:
1 minute Easy (RPE 4)
3.5 minutes @ RPE 7 (~best 5k pace)
1 minute Easy
3.5 minutes @ RPE 7
1 minute Easy

Strength Superset
Complete 3-4 Rounds of:
10-15 Db Bicep Curls
5-10 Weighted Strict Pull-ups

15 Minute AMRAP:
10 Wall Ball Shots (20/14)
100 meter Sprint
10 Toes to Bar
10 Ring Dips

Level 6 Row WOD
1 minute Easy
8 minutes Steady pace
1 minute Easy

18 Minute EMOM:
5 Handstand Push-ups
10 Pistols (5 per leg)
15 Ball Slams (30/20)
(*6 times at each station)

Endurance WOD (7:45a)
British Hero WOD “Jenkins”
40 Minute Partner AMRAP:
50 Burpees
400 meter Run
50 KB Swings (50/35)
400 meter Run
50 Pull-ups
400 meter Run
50 Push-ups
400 meter Run
*Run together but split the other exercises as needed.

Community WOD (10:00a)
20 Minute Partner AMRAP:
20 Burpees
200 meter Run
20 KB Swings
200 meter Run
20 Pull-ups
200 meter Run
20 Push-ups
200 meter Run
*Run together but split the other exercises as needed.

Level 7 Row WOD:
1 minute Easy (RPE 4)
4 minutes @ RPE 7 (~best 5k pace)
1 minute Easy
4 minutes @ RPE 7
1 minute Easy

Bench Press
5-5-5-5
*70-75% of 1 RM

Double Under Tabata: practice (with NO focus on counting reps) or score for max reps

“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Level 6 Row WOD
1 minute Easy (RPE 4)
8 minutes Steady pace @ RPE 6 (~1 hr pace)
1 minute Easy

Set a Clock for 12 Minutes and Complete for Max Reps:
1 minute of Squat Cleans (135/95)
1 minute of Push Jerks (135/95)
2 minutes of Squat Cleans
2 minutes of Push Jerks
3 minutes of Squat Cleans
3 minutes of Push Jerks

Level 10 Row WOD:
2.5 minutes Easy (RPE 4)
30 seconds Rest
6 Min EMOM: 6 HARD pulls from a complete stop and then rest or lightly row (The hard pulls are an ALL OUT effort!)
1 minute Easy

Strength Superset
Complete 3-4 Rounds for Quality of:
Single-leg Deadlift (5 per leg)
Bulgarian Split Squat (5 per leg)
*Increase weight each round if able.

On a 12 Minute Clock, Complete 4 Rounds of:
1 minute of Db Snatches (40/30)
1 minute of Sit-ups
1 minute of Reverse Lunges, in place

Level 9 Row WOD:
2 minutes Easy (RPE 4)
1 minute @ RPE 9 (~best 500m pace)
2 minutes Easy
1 minute @ RPE 9
2 minutes Easy
1 minute @ RPE 9
1 minute Easy

On a 16 Minute Clock:
In a 2 minute interval, complete:
5 Squats
5 Pull-ups
Max Burpees for the remaining time
*Rest 2 minutes
(Repeat for a total of 4 x 2’ intervals)

Core Dessert:
Tabata: alternate between hollow rocks and superman holds

Complete the following in any order by yourself or with a partner:
2018 meters Run
2018 meters Row
2018 inches of Box Jumps
2018 pounds of Ground to Overhead
2018 pounds of Kb Swings
*Can be done in any order and split up in any way desired.

Endurance WOD (7:45a)
“The WTF Dirty 30”
Complete for Time:
Run 1 mile
30 Box Jumps (24/20)
30 Jumping Pull-ups
30 Kb Swings (35/25)
30 Walking Lunges
30 Knees to Elbow
30 Push Press (45/35)
30 Back Extensions
30 Wall Ball Shots (20/14)
30 Burpees
30 Double Unders
Run 1 mile
*Time cap of 50 minutes

Community WOD (10:00a)
20 Minute EMOM with 30 seconds of work and 30 seconds of rest:
Jumping Pull-ups
Kb Swings
Walking Lunges
Wall Ball Shots
Burpees

Level 8 Row WOD:
1 minute Easy (RPE 4)
2 minutes @ RPE 8 (~best 1k pace)
1 minute Easy
2 minutes @ RPE 8
1 minute Easy
2 minutes @ RPE 8
1 minute Easy

Complete 3 Rounds for Time:
400 meter Run
12 Power Snatch (115/80)
6 Bar Muscle-ups