Warm Up - 20 Jumping Jacks - 10 Squats - 10 Hollow Rocks - 20 Mountain Climbers - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank - 20 Heel Pulls - 10 Goose Steps - PVC - 5 Pass Thrus - 10 Around the World - 5 Back Presses - 5 SOTTS Presses - 2 Rounds of Snatch Complex - Empty Bar Warm Up - 5 sec Overhead Hold - 5 sec OHS Hold - 3 Rounds - 1 High Hang Squat Snatch - 1 Low Hang Squat Snatch - 1 Squat Snatch - 2 Rounds - 1 Round of Snatch Progression -

Strength WOD – Snatch Progression – 7 Rounds (Compare to 2/3/22)

WOD - 12 Min EMOM – (6/11/21)

1 High Hang Squat Snatch @ 60% of Progression

1 Low Hang Squat Snatch

1 Squat Snatch

**AMRAP if you can’t keep up**

Warm Up - Walking Lunge - Side Lunge - 10 push ups - 10 sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Banded elbow - Movement Prep - 5-4-3 reps of each movement -

WOD - 30 Minutes of work – (Compare to 5/4/21)

3 Min to Complete:

15 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

10 Power Cleans L3-155/105# L2-115/80# L1-85/55#

5 Over the Bar Burpees

Rest in the time remaining.

-Then-

3 Min to Complete

50 Double unders

15 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

8 SDLHP L3-55/35# L2-45/25# L1-35/15#

5 Over the Bar Burpees

Rest in the time remaining

5 Rounds

Warm Up – 200m Run – Walking Lunge – Goose Step – 10 Squats – 5 Down/Up/Child Pose – 10 Pull ups – 10 Pushups – 10 Sit ups – 200m Run – 2 Min (each) Calf Stretch (wall) – 2 Min (each) Couch stretch – 200m Run -

WOD

400m Run L2-300m L1-200m

-Then-

3 Pull ups L2-Banded L1-Ring Rows

6 Push ups

9 Squats

10 Rounds

-Then-

1200m Bike L2-900m L1-600m

-Then-

3 Pull ups L2-Banded L1-Ring Rows

6 Push ups

9 Squats

10 Rounds

-Then-

500m Row L2-375m L1-250m

For Time

Warm Up - 2 Laps - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - Empty Bar - 5 Good Mornings - 5 Front Squats Squats - 2 Rounds - 1 Lap - Bar Warm Up - Front Squat - 7-7

Strength WOD – Front Squat – 7-7-7-7-7-7-7 (Compare to 2/10/22)

WOD - 9 Min AMRAP (11/10/21)

3 Power Cleans L3-95/65# L2-65/45# L1-55/35#

5 Front Squats

7 Shoulder to Overhead

Rounds + Reps

SAT 4/30/22 - NO OPEN GYM - - AppleTown Throwdown 6 -

Warm Up – 20 sec Singles - 200m Run - Walking Lunge - 10 Push-ups - 10 Sit ups - 20 sec Running Singles - 10 Goose Step - 10 Side Lunge - 10 Squats - 10 Pull ups - 20 Mountain Climbers - 5 Inchworm - 20 Sec Double Unders - Movement Prep -

WOD

5 Min AMRAP

5 Handstand Pushups L2-Modified Depth L1-Pike Knees on Box

10 Alternating Jumping Lunges

Rounds + Reps

-Rest 2 Min-

5 Min AMRAP

5 Forward Rolls L2-Candlestick Rolls L1-Log Rolls

10 Abmat Sit ups

Rounds + Reps

-Rest 2 Min-

5 Min AMRAP

5 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

10 Pull ups L2-Banded L1-Ring Rows

Rounds + Reps

5 Min AMRAP

5 Burpees

10 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

Rounds + Reps

Total Rounds + Reps

Warm Up - 200m Run - Goose Steps - 5 Down Dog / Up Dog - 10 Pushups - 30 sec Plank - 30 sec Hang - 10 Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Lying T2B - 10 Pull ups - Empty Bar - 5 Good Mornings 5 Straight Leg Deadlifts - 2 Rounds - Bar Warm Up - Deadlift - 5-4

Strength WOD – Deadlift – 1-1-1-1-1-1-1 (Compare to 1/26/22)

WOD – 7 Min AMRAP

3 Pull ups L2-Banded L1-Ring Rows

6 Push ups L2-Worm Up L1-Knees

9 Squats

Rounds + Reps

Warm Up - 2 Min Bike / Row - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat – 7-7

Strength WOD - Back Squat – 7-7-7-7-7-7-7 (Compare to 2/2/22)

WOD - 10 Min AMRAP

5 Broad Jumps (Jump 6/4’ and Turn)

4 Thrusters L3-95/65# L2-65/45# L1-55/35#

3 Power Snatches L3-95/65# L2-65/45# L1-55/35#

Rounds + Reps

Warm Up - Walking Lunge - Side Lunge - 10 push ups - 10 sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Banded elbow - Movement Prep - 5-4-3 reps of each movement -

WOD - 30 Min EMOM (Compare to 4/28/21)

Min 1: 20 Toes to Bar L2-K290 L1-Lying T2B

Min 2: 12 Ground to Overhead L3-135/95# L2-95/65# L1-65/45#

Min 3: -Rest-

Min 4: 12 Over the Bar Burpees

Min 5: 60 Double Unders / High Jump Singles

Min 6: -Rest-

5 Rounds

Warm Up - 2 Laps - 30 sec Plank - 30 sec Squat Hold - 30 sec Zig Zag Jump - 30 sec Push up Plank - 30 sec (each) Side Lunge - 30 sec Criss Cross Jumps - 30 sec Hang - 30 sec (each) Lunge (inside hand to sky) - 30 sec Down Dog - 30 sec Up Dog - 1 Lap Shuffle - 30 sec Chicken Wing - 4 Turkish Get ups - Push Jerk 3 Pwr - 2 Rt Split 2 Lt Split - 2 Rounds

Strength WOD – Push Jerk – 3-3-3-3-3-3-3 (Compare to 1/31/22)

WOD – 12 Min AMRAP

9 Handstand Push ups L2- Modified Depth L1-Pike / Knees on Box

8 Box Jumps L3-24/20” L2-20/18” L1-18/16”

7 Sumo Deadlift High Pull L3-55/35# L2-45/25# L1-35/15#

Rounds + Reps

Warm Up - 2 Min Bike/Row - Movement Prep - 5 Reps of each - 3 Rounds
Partner WOD - One partner works at a time - Share the work anyway you wish -


30 Wall Walks L2-same L1-30 Wall Step ups
200 Double unders L2-100 Double unders L1-400 Singles
60 Pull ups L2-Banded L1-50 Ring Rows
60 Wall Ball Shots L3-20/14# L2-16/12# L1-50 @14/10#
60 Burpees L2-same L1-50 Burpees
800m Run L2-600m Run L1-400m Run
100 Box Jumps L3-24/20” L2-20/18” L1-80 @ 18/16”
60 Kettlebell Swings L3-55/35# L2-45/25# L1-50 @ 45/25#
For Time

Warm Up - 2 Lap Run- 10 Squats - 10 Hollow Rocks - 20 Jumping Jacks - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank -1 Lap Run - 10 Goose Steps - Empty Bar Warm Up - 5 sec Front Rack Hold - 5 sec Front Squat Hold - 3 Rounds - 1 High Hang Squat Clean - 1 Low Hang Squat Clean - 1 Squat Clean - 1 to Knee - 1 to the Hip - 1 Power Pull - 1 Squat Clean - 2 Rounds -

Strength WOD – Clean – 1-1-1-1-1-1-1 (Compare to 1/10/22)

WOD (Compare to 5/17/21)

400m Run L2-300m L1-200m

-Then-

5 Pull ups L2-Banded L1-Ring Rows

10 Push ups

15 Squats

5 Rounds

-Then-

400m Run L2-300m L1-200m

For Time

Warm Up - 2 Lap Run - Front Skip - Back Skip Open Hip - 5 Burpees - 10 Goose Steps - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - 20 sec Down Dog - 20 sec Up Dog - 10 Banded Pass Thrus - 10 Lying Banded Leg Raises (each) - PVC - 5 Back Presses - 5 Snatch Balance - 5 OHS - 2 Min Thoracic Extension - 10 Sec Overhead Bar Hold - Rest 15 Sec - 3 Rounds - 1 Rep of each: ¼ OHS / ½ OHS / 5 Full OHS - 3 Rounds -

Strength WOD – Overhead Squat – 1-1-1-1-1-1-1-1 (Compare to 1/3/22)

WOD - 9 Min AMRAP (Compare to1/3/22 or 1/7/21 or 7/10/20 or 2/21/20)

10 Box Jumps L3-24/20” L2-20/18” L1-18/16”

8 Push Presses L3-115/75# L2-85/55# L1-55/35#

6 Toes to Bar L2-Knees to Elbows L1-Lying T2B

Rounds + Reps

Warm Up – 200m Run – 30 sec Pride Squat – 30 sec Down/Up/Child – 10 Pull ups – 200m Run – 2 Min (each) Banded Hip Hamstring/Calf Stretch – 10 Squats – 10 Toes to Bar – 200m Run

WOD

200m Run L2-same L1-same

25 Pull ups L2-Banded L1-Ring Rows

3 Rounds

-Then-

400m Run L2-200m Run L1-200m Run

25 HOD Push ups L2-Worm up L1-Knees

3 Rounds

-Then-

800m Run L2-600m L1-400m

25 Squats

3 Rounds

For Total Time

Warm Up - 2 Laps - 10 Lunge Steps - 10 Side Lunge Steps - 10 push-ups - 10 sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - Bar Warm Up Push Press – 7-6

Strength WOD – Push Press – 5-5-5-5-5-5-5 (Compare to 1/6/22)

WOD – 10 Min EMOM

Min 1: 6 Clean & Jerks L3-155/105# L2-115/85# L1-85/55#

Min 2: 15 Over the Bar Burpees

Min 3: 50 Double unders L2-Mix DUs/High Jump Singles L1-HJS

Min 4: 15 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

Min 5: -Rest-

2 Rounds

Warm Up - 20 Jumping Jacks - 10 Squats - 10 Hollow Rocks - 20 Mountain Climbers - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank - 20 Heel Pulls - 10 Goose Steps - PVC - 5 Pass Thrus - 10 Around the World - 5 Back Presses - 5 SOTTS Presses - 2 Rounds of Snatch Complex - Empty Bar Warm Up - 5 sec Overhead Hold - 5 sec OHS Hold - 3 Rounds - 1 High Hang Squat Snatch - 1 Low Hang Squat Snatch - 1 Squat Snatch - 2 Rounds

Strength WOD – Snatch – 1-1-1-1-1-1-1 (Compare to 1/18/22)

WOD – 14 Min AMRAP

10 Alt. DB Snatch L3-50/35# L2-40/25# L1-30/15#

8 Pull ups L2-Banded L1-Ring Rows

6 Turkish Get ups L3-50/35# L2-40/25# L1-30/15#

Rounds + Reps

Apr 13

Written By Ferber Wilson

Partner WOD - Share the Work - Only 1 person works at a time.

800m Run L2 - 600m L1 - 400m

-Then-

50 Power Cleans 135/95# L2 - 95/65# L1 - 65/45#

40 Burpees L2 - same L1 - same

30 Power Cleans 135/95# L2 - 95/65# L1 - 65/45#

40 Burpees L2 - same L1 - same

10 Power Cleans 135/95# L2 - 95/65# L1 - 65/45#

40 Burpees L2-same L1-same

-Then-

800m Run L2 - 600m L1 - 400m

For Total Time

Warm Up - 1 Min Bike/Row - Zig Zag Jump - Front Skip - Back Skip - 10 Squats - 10 Pushups - 10 Sit ups - 10 Pull ups - 30 Singles - 5 Burpees - Bear Crawl - 5 Down/Up Dog - 30 High Jump Singles - 5 Broad Jumps - 30 Double Unders - Movement Prep -

GOOD Friday Workout

100 Double Unders / Mix / High Jump Singles800m barbell carry L3-95/65# L2-65/45# L1-55/35#100 burpees L2-80 L1-60

For Time

Warm Up - 2 Laps - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - Empty Bar - 5 Good Mornings - 5 Front Squats Squats - 2 Rounds - 1 Lap - Bar Warm Up - Front Squat - 5-4

Strength WOD – Front Squat – 1-1-1-1-1-1-1 (Compare to 1/14/22)

WOD – 10 Min AMRAP

3 Handstand Push ups L2-Modified Depth L1-Pike / Knees on Box

5 Kettlebell Swings 70/55# L2-55/35# L1-35/25#

7 Hollow Rocks L2-Lying T2B L1- Abmat Sit ups

30 Double unders L2-Mix L1-High Jump Singles

Rounds + Reps

Warm Up – 200m Run – 10 Back Squats – 10 Side Lunges – 10 Push ups – 5 Down/Up/Child Pose – 10 Sit ups – 10 Pull ups – 200m Run – 2 Min Calf Stretch – 2 Min Couch Stretch – 200m Run

WOD

400m Run

25 Back Squats @ ½ Bodyweight

4 Rounds

200m Run

15 Burpees

4 Rounds

For Total Time