Warm Up

200m Run - 30 sec single unders - Side Lunge - 5 Squats - 10 PVC Pass Thrus - 30 sec running singles - Goose Step - 5 Strict Pull ups - 10 PVC Back Rack Presses - 30 sec double unders - 5 Push ups/Down Dog - 5 Strict T2B - 2 Min Couch Stretch (each) - 1 Min Calf Stretch

WOD – (Compare to 3/14/18)

800m Run L2-600m L1-300m


25 Burpees L2-20 Burpees L1-10 Burpees

5 Rounds 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 Squats - 5-5-5-5-5-5-5 (Compare to 5/25/22)

WOD – 10 Min AMRAP

5 S2OH L3-115/85# L2-85/55# L1-65/45#

5 Pull ups L2-Jumping L1-Seated Ring Pull ups

5 Toes to Bar L2-K290 L1-Lying T2B

Rounds + Reps

Warm Up – 30 sec Bike – PVC Warm Up – 10 Pushups – 10 Sit ups – 10 Squats – 10 Pull ups – Empty Bar – 1 Round of Clean Complex (1 H Hng Clean – 1 L Hng Clean – 1 Clean) – Movement Prep – Perform each movement (3 reps of each) – 3 Rounds

WOD

12 Min AMRAP

3 Power Cleans L3-155/105# L2-125/85# L1-95/65#

6 Deadlifts

3 Front Squats

6 Over the Bar Burpees

Rounds + Reps

-Rest 3 Min-

12 Min AMRAP

10/8 Calorie Bike

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

50 Double Unders L2-Mix L1- High Jump Sinlges

5 Sumo Deadlift High Pull

Rounds + Reps

Total Rounds + Reps

-Rest 3 Min-

Finish with:

3 Min Accumulated Bar Hang (6 Min Cap)

Score is how long it takes to get to the 3 Min hang.

Partners complete a round and alternate for 8 Minutes:

10/8 Cal Bike

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

-Rest 2 Min-

Partners complete a round and alternate for 8 Minutes:

12/10 Cal Row

10 Kettlebell Swings L3-50/35# L2-40/25# L1-30/15#

-Rest 2 Min-

Partners complete a round and alternate for 8 Minutes:

25 Double Unders L2-Mix L1-High Jump Singles

10 Handstand Push ups L2-1 Abmat L1-Knees on Box

Total Rounds + Reps

Warm Up - Front Skip - Back Skip - Side Skip - Goose Step - 20 sec Down Dog - 20 sec Up Dog - 10 Squats - 10 Pushups - 10 Lying T2B - 10 Pull ups - 4 Turkish Get ups - Bear Crawl / Inchworm - 5 Burpees - 2 Min (each) Banded Elbow - 2 Min (each) Banded Hip Hamstring Stretch -

WOD (8/20/21 or 2/23/21)

50 Burpees L2-35 Burpees L1-25 Burpees

-Then-

5 Pull ups L2-Banded L1-Ring Rows

10 HOD Push Ups

15 Squats

20 Rounds

-Then-

25 Burpees L2-20 Burpees L1-15 Burpees

For Time

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 – 3 Snatch Balance - 2 High Hang Squat Snatch - 1 Low Hang Squat Snatch - 1 Squat Snatch - 2 Rounds

Strength WOD - Snatch - 3-3-3-3-3-3-3 (Compare to 3/15/22)

WOD – 10 Min AMRAP

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

400ft Farmer’s Carry L3-55/35# L2-45/25# L1-35/15# (Both hands)

Rounds + Reps (Distance)

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 – 5-4

Strength WOD - Push Press - 3-3-3-3-3-3-3 (Compare to 5/18/22)

WOD - 12 Min AMRAP

4 Alt. Turkish Get ups L3-50/35# L2-40/25# L1-30/15#

100m Run

Rounds + Reps

Warm Up – 1 Min Bike/Row – 5 Squats – 5 Pushups – 5 Hollow Rocks – 5 Strict Pullups – Movement Prep – Start Light and add weight - 5 Wall Ball Shots – 5 Power Cleans – 10 Double Unders – 6 Alt. DB Snatch – 5 Good Mornings – 5 Deadlifts – 10 Box Step up and Over – 3 Rounds

WOD

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

5 Power Cleans L3-185/125# L2-135/95# L1-95/65#

5 Rounds

-Then-

30 Double Unders L2-Mix – L1 High Jump Singles

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

5 Rounds

-Then-

10 Deadlifts L3-185/125# L2-135/95# L1-95/65#

20 Weighted Box Step Up and Over L3-50/35# L2-40/25# L1-30/15#

5 Rounds

For Total 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 - 7-6

Strength WOD - Front Squat - 5-5-5-5-5-5-5 (Compare to 5/19/22)

WOD (Compare to 11/29/21 or 6/18/21)

30 sec Plank (Elbows / Toes)

30 sec Burpees

-Rest 30 sec-

10 Round Total Burpees

Partner WOD - Share the Work / Only one works at at time -

L3-800m Run L2-600m Run L1-400m Run

-Then-

60 Box Step ups L3-24/20” L2-20/18” L1-18/16”

50 Shoulder to Overhead L3-135/95# L2-95/65# L1-55/35#

40 Med Ball Pass L3-20/14# L2-16/14# L1-14/10#

30 Handstand Pushups L2-Modified Depth L1-Pike / Knees on Box

20 GHD Back Extensions / Superman

10 Turkish Get Ups L3-50/35# L2-40/25# L1-30/15#

-Then-

L3-800m Run L2-600m Run L1-400m Run

For Time

Warm Up - 200m - Side Lunge - Carioca - Bear Crawl/Inchworm - 10 Pushups - 10 T2B - 10 Squats - 10 Pull ups - Movement Prep -

WOD (Compare to 8/5/21)


85 Deadlifts L3-95/65# L2-60 @ 95/65# L1-35 @ 65/45#


85 Handstand to Wall L2-60 Reps L1-35 Reps


850m Run L2-600m Run L1-300m Run


85 Kettlebell Swings L3-35/25# L2-60 @ 35/25# L1-35 @ 25/15#


85 Abmat Sit ups L2-60 Reps L1-35 Reps


85 Burpees L2-60 Burpees L1-35 Burpees


For Time

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 - 7-7

Strength WOD - Deadlift - 7-7-7-7-7-7-7 (Compare to 5/17/22)

WOD – 10 Min AMRAP (Compare to 5/17/22)

30 Double Unders L2-Mix L1-High Jump Singles

12/10 Cal Bike or 14/12 Cal Row L2-10/8 or 12/10 L1-8/6 or 10/8

5 Deadlifts L3-225/155# L2-185/125# L1-115/85#

Rounds + Reps

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 4/25/22)

WOD – 12 Min AMRAP

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

5 Devil Presses L3-50/35# L2-40/25# L1-30/15#

10 Pullups L2-Banded L1-Ring Rows

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 - 5 - 5

Strength WOD – Back Squat – 5-5-5-5-5-5-5 (Compare to 5/13/22)

WOD – 10 Min AMRAP

4 Handstand Pushups L2-Modified Depth L1-Pike / Knees on Box

6 Alt. DB Shoulder to Overhead L3-50/35# L2-40/25# L1-30/15#

8 HOD Pushups

Rounds + Reps

Warm up – 30 singles – 5 Down/Up/Child – 10 Pushups – 10 Hollow Rocks – 30 sec Forearm Stretch – 30 sec Running Singles – 10 Side Lunges – 10 Squats – 10 Pull ups – 30 sec High Jump Singles – PVC – Trunk Twist – 5 Pass Thrus – 10 Around the World – 5 Back Presses – 5 SOTTS Presses – Clean Prog. – Clean Complex – Empty Bar – Clean Prog. – Clean Complex –

Strength WOD – Clean Progression – 1 to knee – 1 to hip – 1 Power Pull – 1 Squat Clean – 5 Rounds

- Clean Complex – 1 High Hang Squat Clean – 1 Low Hang Squat Clean – 1 Squat Clean – 5 Rounds

WOD – 7 Min AMRAP

3 Hang Clean & Jerks L3-95/65# L2-65/45# L1-55/35#

6 Deadlifts

15 Double unders L2-Mix DUs / HJS L1- HJS

Rounds + Reps

With a running clock:

- Partner 1 runs 200m while Partner 2 does max rep burpees-

-Rest 1 Min-

-Partner 2 runs 200m while Partner 1 does max rep burpees-

-Rest 1 Min-

-Partner 1 runs 200m while Partner 2 does max rep box jump overs-L3-24/20” L2-20/18” L1-18/16”

-Rest 1 Min-

-Partner 2 runs 200m while Partner 1 does max rep box jump overs-L3-24/20” L2-20/18” L1-18/16”

-Rest 1 Min-

- Partner 1 runs 200m while Partner 2 does max rep Sumo Deadlift High Pull L3-45/25# L2-35/15# L1-25/15#-

-Rest 1 Min-

-Partner 2 runs 200m while Partner 1 does max rep Sumo Deadlift High Pull L3-45/25# L2-35/15# L1-25/15#-

-Rest 1 Min-

-Repeat this pattern until the clocks reaches 30 min-

Your score is the total amount of reps you accumulate as a team.

Warm Up - 10 Lunge Steps - 10 Side Lunge Steps - 10 Pushups - 10 Sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - 5 Slo-Mo Shoulder Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - 30 sec Handstand Hold - Bar Warm Up Shoulder Press - 7-6

Strength WOD – Shoulder Press – 5-5-5-5-5-5-5 (Compare to 4/12/22)

WOD – 12 Min AMRAP

5 Hand Stand Pushups L2-Modified Depth L1-Pike/Knees on Box

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

5 Power Cleans L3-135/95# L2-95/65# L1-65/45#

Rounds + Reps

Warm up - 100m Run - Goose Step - 10 Squats - Arm Circles - Trunk Twist - 10 Pushups - 10 Sit ups - 10 Pull ups – 100m Run – 10 Side Lunges – 10 Lunge Steps - Movement Prep - 3 Reps of each 2 Rounds

WOD

800m Run L2-600m Run L1-400m Run

100 Double unders L2-Mix L1-High Jump Singles

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

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

30 Burpees

60 Walking Lunge Steps

30 Toes to Bar L2-K290 L1-Lying T2B

100 Double unders L2-Mix L1-High Jump Singles

800m Run L2-600m Run L1-400m Run

For Time

Warm Up – 100m 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 – 7-7-7-7-7-7-7 (Compare to 5/10/22)

WOD – 9 Min AMRAP

4 Pull ups L2-Banded L1-Seated Ring Pull ups

7 HOD Pushups L2-Worm ups L1-Knees

10 Squats

Rounds + Reps

Warm Up – 200m Run – 5 Down/Up Dogs – 10 Pushups - 10 Sit ups – 30 sec Child Pose – 10 Side Lunges – 10 Box Lunge Steps – PVC – 5 Pass Thrus – 10 Around the World – 5 Back Presses – 5 SOTTS Presses – 3 Power Snatches – 3 Power Cleans – 3 SDLHP – Empty Bar - 3 Power Snatches – 3 Power Cleans – 3 SDLHP – Movement Prep – 3 Reps of each movement for 2 Rounds -

WOD

400m Run L2-300m L1-200m

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

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

4 Sumo Deadlift High Pull L3-95/65# L2-65/45# L1-55/35#

4 Rounds

-Rest 3 Min- (Change weight on bar)

-Then-

200m Run L2-200m L1-100m

8 Deadlifts L3-185/125# L2-125/85# L1-85/55#

6 Box Step Up and Over L3-24/20” L2-20/18” L1-18/16”

4 Burpee Box Jump Over L3-24/20” L2-20/18” L1-18/16”

4 Rounds

Total Time