| WOD: For Time: 200 Meter Run, 21 Sit Up, 21 Box Jump 200 Meter Run, 18 Sit Up, 18 Box Jump 200 Meter Run, 15 Sit Up, 15 Box Jump 200 Meter Run, 12 Sit Up, 12 Box Jump 200 Meter Run, 9 Sit Up, 9 Box Jump 200 Meter Run, 6 Sit Up, 6 Box Jump 200 Meter Run, 3 Sit Up, 3 Box Jump Box: 24”/20” L2: Box Jump 20/16 L1: Scale as necessary |
| WOD: AMRAP 7 10 Devils Press (35/25) 10 Box Step Up (24”/20”) *Rest 1 Min AMRAP 7 10 DB Push Press (35/25) 10 Box Jumps (24”/20”) L2: DB 25/15 & Box 20/16 L1: Scale as necessary |
| Skill: Double-Unders WOD: 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double-Unders L2: Front Squat 155/105 & Jumping CTB or Ring Row & 2:1 SU or 1 Min DU Work L1: Scale as necessary |
| WOD: 5 Rounds: 1:00 – Max Box Jump Overs (30″/24″) 1:00 – Max Deadlift (155/105) 1:00 – Max Cal Row 1:00 – Rest L2: BJO 24/20 & Deadlift 135/95 L1: Scale as necessary |
| Strength: Front Squat Every 90 Sec for 12 Minutes: 4 Front Squat from the Floor (Building) WOD: 5 RFT: 10 Power Cleans (135/95) 10 Bar-Facing Burpees L2: P Clean 115/75 L1: Scale as necessary |
| WOD: In Teams of 3, 30:00 Time Cap: 100 Push Ups 100 Overhead Squats (75/55) 80 Box Jump Overs (24″/20″) 80 Thrusters (95/65) 60 HSPU 60 Front Squats (115/80) 40 Box Jump Overs (30″/24″) 40 Clusters (135/95) L2: OHS 65/45 & BJO 20”/16” & Thrusters 75/55 & Box Pike Push Up & Front Squat 95/65 & BJO 24”/20” & Cluster 115/75 L1: Scale as necessary |
| Strength: Deadlift On the 2:00 x 6 Sets: 3 Reps Double Overhand Hook Grip Deadlift (Building) WOD: 3 Rounds For Time: 12 Deadlifts (155/115) 24 GHD Sit-Ups 10 Front Squat (155/115) L2: Barbell 135/95 & Ab-Mat Sit Ups L1: Scale as necessary |
| WOD: AMRAP 18: 60 Double-Unders 45 Air Squats 21/15 Cal Air Bike/Row 10 Push Jerks (185/135) L2: 2:1 SU or 60 sec DU work & Push Jerk 155/115 L1: Scale as necessary |
| Coach Zach WOD TBD |
| WOD: 3 Rounds of AMRAP 4, resting 4:00 between: 27/21 Calorie Row 21 Power Cleans 15 Box Jump Overs (24″/20″) Part #1 – 135/95 Part #2 – 115/75 Part #3 – 95/65 L2: (115/75) (95/65) (75/55) & BJO 20”/16” |
