Partner WOD – 1 person works at a time except the run
100 Wall Balls 20,14
100 AM KB Swings (53/35)
100 Double Unders
100 Push ups
100 Sit-Ups
100 Squats
Every 3 minutes perform 200m run together. First run begins at minute 3.
13min AMRAP (or for time) of:
3 wall balls (20/14 – 10/9)
3 pull ups
200m row
6 wall balls
6 pull ups
300m row
9 wall balls
9 pull ups
400m row
18 wall balls
18 pull ups
500m row
3 thrusters (45/35)
3 ring rows
200m run
6 thrusters
6 ring rows
300m run
9 thrusters
9 ring rows
400m run
18 thrusters
18 ring rows
500m run
WOD
A: Every 2 minutes on the minute for 10 minutes: 1 Front Squat (all reps at 90%)
B: 15min to complete:
10m Walking Lunges
10 Hollow Rocks
1 Wall Walk
9m Walking Lunges
9 Hollow Rocks
1 Wall Walk
8-8-1
7-7-1
6-6-1
5-5-1
4-4-1
3-3-1
2-2-1
1-1-1
Remainder of time: Max reps Burpees
Score – # of Burpees (or reps you completed)
Endurance
A: 6 minute run out, run back in.
B:
AFAP: 4 Rounds of 250m Row and 8 Wall Balls (14/20)
– Rest 2 minutes
AFAP: 5 Rounds of 200m Row and 6 Wall Balls (14/20)
– Rest 2 minutes
AFAP: 6 Rounds of 150m Row and 4 Wall balls (14/20)
3min AMRAP of
3 Power Snatches 75/55
6 Burpees over the bar
Rest 1 min
3min AMRAP of
3 Power Cleans 75/55
6 Pull-Ups
Rest 1 min
3min AMRAP of:
3 Push Jerks 75/55
6 Double Unders
Rest 1 min
3min AMRAP of
3 Clusters 75/55
6 Toes to Bar
A: Every 2 minutes on the minute for 12 minutes: 2 Push-presses (all at 85%)
B: Deadlifts:
5@40%
5@50%
5@60%
2×5@70%
3×3@75%
2×2@80%
C: Tabata Planks
A. Toes to Bar Technique Work
B. 10 Rounds for time of: (15min Cap)
4 Pistols (2/2)
4 Double Unders
4 Sumo Deadlift High-pulls (95/65)
4 Abmat Sit-ups
4 Push-ups
Open Gym 9-11am
Every 2 minutes on the minute for 30 minutes:
5 Back Squats (115/85)
5 Burpees
100m Run
A: Kipping Pull-up clinic
B: For Time: (RX+ sub Handstand Push-ups for Z press)
10 DB Z Presses – 1 Pull up
9 DB Z Presses – 2 Pull up
8 DB Z Presses – 3 Pull up
7 DB Z Presses – 4 Pull up
6 DB Z Presses – 5 Pull up
5 DB Z Presses – 6 Pull up
4 DB Z Presses – 7 Pull up
3 DB Z Presses – 8 Pull up
2 DB Z Presses – 9 Pull up
1 DB Z Presses – 10 Pull up
8 min of Cal Row – Complete 8 Double DB Snatches (35/20) at the top of each minute
Rest 4 Minutes
8 min of Double Unders – Complete 8 DB Thrusters at the top of each minute
A. 10 minutes to find Thrusters 3-rep max
B: E2MOM for 12 minutes: 2 reps of Front Squat at 85%
C: 21 – 15 – 9 Reps for time of:
Power Cleans
Push-ups
A. Box Jump Practice – 5×3 building in height
B. 15 Minute AMRAP of:
5 Bear Complexes* (95/65)
5 Pull-Ups
5 Ring Dips
250m Row
* 1 Bear Complex= 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press
A. Rope Climbing Practice
B.”WHITE” (cap 25min)
5 Rounds for time:
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run
Open Gym – 9-11am
A: Every 2 minutes on the minute for 14 minutes:
2 Push Presses @ 80%
B: Deadlift
2×5 at: 65%
3×3 at: 70%
2×2 at: 75%
C: 6 min AMRAP of
Farmer Carry to No Parking sign back
Max Knees to Elbows (max before failing)
Score is amount of K2E
A: Toes to Bar Clinic
B: 4 Rounds for time of:
20 Wallball Sit-ups
20 Push Up + Db Pull Under
Reverse sled-walk to no parking sign (95/55)
A: 5.5.5.5.5 reps of Thrusters (add weight each round to heavy for the day)
B: 12-9-6 Reps for time of:
Cal Row
Pull-ups
Box Jumps (24/20)
A. Front Squat – E2MOM 14:
2 reps at 80%
B. 5 Rounds:
1 min on & 1 min off = 1rd
10 Double DB Power Cleans into Max Burpees
RX=45/30
Score is Total Burpees
2 Rds of
10 wall balls
5 pull ups
into 200m run
Then 4 rds of
10 alt. DB snatch
5 toes to bar
into 400m run
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