WOD

3 X 35:00 Cap

Row 1,000 (bike 1.3)

Run 800 (row 1,000/900)

100 Doubles (Skierg 25 cal; 90 Du score; 200 singles)

Finisher: Benson Abs

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OTM X 5

1- 15 Kb Swing 70/53

2- 10 Bench Press (~70%)

3- 6-8 Deadlift (~70-75%)

4- 10 Chin ups

5- 250/200m Row

6- :20 RKC Plank

***No more than :40-:45 work at each station***

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Back Squat: 4 x 10 @ 70%

SS: 3 X 12 TRX Leg curls

WOD: 5 X

RUN 400

15 OHS 95/65 (50%)

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Open 20.4

30 Box Jumps

15 Clean and Jerks 95/65

30 Box Jumps

15 Clean and Jerks 135/85

30 Box Jumps

10 Clean and Jerks 185/115

30 Single Leg Squats

10 Clean and Jerks 225/145

30 Single Leg Squats

5 Clean and Jerks 275/175

30 Single Leg Squats

5 Clean and Jerks 315/205

20 Minute Time Cap

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10-9-8-7…..1

Deadlift (1.5x BW) 70-75%

Bench (Bodyweight) 75-80%

Clean (3/4 BW) 65-70%

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15 Back Squats 185/135

50 Calories Burn

50 Doubles

50 Abmats

12 Back Squats 185/135

40 Calorie Burn

40 Doubles

40 Abmats

9,30,30,30

6, 20,20,20

3, 10,10,10

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Every 2:00 X 10

3 Muscle Ups

5 Power Cleans 185/135

7 Burpees

Finisher

30 Turkish Get-ups

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20.3 - 9 AMRAP

21-15-9

Deadlift 225/155

HSPU

21-15-9

Deadlift 315/205

Handstand Walk

Finisher

1 Mile

5x

15 Hollow Rocks

5 Push Ups

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5 Rounds

Run 400

25 Sit ups

20 Wallball 20/14

15 Pull ups

10 Hang Squat Cleans 135/95

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Back Squat: 5 X 5

WOD

15-12-9

Unbroken C+J

For Max Load

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Run 1000

Row 900

Run 800

Row 700

Run 600

Row 500

Run 400

Row 300

Run 200

Row 100

Benson Abs

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5 Rounds 40:00 Time Cap

Max Unbroken Reps

Strict Pull-Ups

Deadlift 255/175 (~60%)

Bench Press 145/90 (~60%)

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20.2

20 AMRAP

4 DB THRUSTERS 50’S/35’S

6 TOES TO BAR

24 DOUBLES

OR

20 AMRAP

7 FRONT SQUATS 135/95

7 TOES TO BAR

RUN 200

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Every 2:00 x 10

1 Muscle Up

3 Snatch (80-85%)

6 T2B

50-100m Run

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50 kbs 53/35

50 Doubles

35 Wallball 20/14

50 Abmat

50 Cal Row

1000 Run

50 Cal Row

50 Abmat

35 Wallball 20/14

50 Doubles

50 Kbs 53/35

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DEATH BY…

FRONT SQUAT 60%

BENCH PRESS 60%

POWER CLEAN 60%

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For Time

1600m Row

4x

30 lunges

20 Push press 95/65

10 Pull ups

1600m Row

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Open 20.1'

10x

8 Ground To Overhead 95/65

10 Bar Facing Burpees

Finisher: Pick One

Run 1.5 miles

Row 3000/2700

Bike 4.5/4.0

SkiErg 2800/2500

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***Threshold Partner Games***

Saturday 8-12:00 - Athletes please show up No Later than 7:45!

Looking forward to seeing lots of great Team names, uniforms and Team Spirit.

Should be a fun day for everyone!

Friday Wod: Deck Of Death

Hearts: Deadlift 75/55

Diamonds: Front Squat

Spades: Push Press

Clubs: Hang Snatch

All 2’s = Run 200

Aces = 11 Strict Pull-up

Jacks = 20 low ab hip ups

Queen = 20 Russian Twist 15/10 plate

King = 15 Abmats

Joker = Pass

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OTM X 5

1- 2 C+J (75-80%)

2- 12 Wallball 20/14

3- 8 Wt’d Lunges

4- 10 T2b

5- 12/10 Calorie Row (:40)

6- :20 RKC Plank

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