| WOD: For Time: 21 Overhead Squats (95/65) 21 Barbell Facing Burpees 21 Deadlifts (95/65) 15 Overhead Squats (115/75) 15 Barbell Facing Burpees 15 Deadlifts (115/75) 9 Overhead Squats (135/95) 9 Barbell Facing Burpees 9 Deadlifts (135/95) L2: Barbell (75/55) (95/65) (115/75) L1: Scale as necessary |
| WOD: 3 Rounds: 15 Power Cleans (115/75) 20 Pushups Directly into… 2 Rounds: 50 Air Squats 75 Double-Unders Directly into… 1 Round: 50/35 Cal Row L2: P Clean 95/65 & 2:1 SU L1: Scale as necessary |
| WOD: 3 Rounds: 800m Run 40 Kettlebell Swings (53/35) 40 Wallballs (20/14) L2: KBS 35/17.5 & WB 14/10 L1: Scale as necessary |
| WOD: 4 Rounds: 400 Meter Run 20 Front Rack Barbell Lunge 10 Pull-Ups Barbell – 75/55 L2: Jumping CTB & Barbell 65/45 L1: Scale as necessary |
| WOD: 2 Rounds: 10 Bar Muscle Ups 20 Barbell-Facing Burpees 30 Deadlifts (225/155) 40 Wallballs (30/20) L2: Jumping BMU & WB 20/14 & DL 185/135 L1: Scale as necessary |
| Strength: Strict Press 3 X 10 Building WOD: AMRAP 12 6 Box Jumps (24’/20’) 8 Push Press (95/65) 10 Alt Lunge 12 Push-Ups L2: BJ 20/16 & P Press 75/55 L1: Scale as necessary |
| WOD: 21 Front Squats, 21 KB Swings, 400m Run 15 Front Squats, 15 KB Swings, 400m Run 9 Front Squats, 9 KB Swings, 400m Run Rx Barbell – 135/95 Rx Kettlebell – 2/1.5 L2: Barbell 115/75 & KBS 1.5/1 L1: Scale as necessary |
| WOD: AMRAP 4: 27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups Rest 4:00 AMRAP 4: 21 Calorie Row, 21 Burpees, 21 Toes to Bar Rest 4:00 AMRAP 4: 15 Calorie Row, 15 Burpees, 15 Pull-Ups L2: Scale reps to 21-15-9 L1: Scale as necessary |
| Strength: Barbell Reverse Lunge 2 sets of 14 (7 each) Rest 2:00 between sets WOD: “Isabel” For Time: 30 Power Snatches (135/95) L2: 115/75 L1: Scale as necessary Cash-Out: Alternating Tabata (:20s/:10s) x 8: AbMat Sit-Ups Hollow Rocks |
| WOD: In Teams of 3: In a 7:00 Window: 100/70 Calorie Assault Bike Time Remaining – Max Overhead Squats (95/65) … Rest 3:00 In a 6:00 Window: 75/50 Calorie Assault Bike Time Remaining – Max Hang Squat Cleans (115/75) … Rest 3:00 In a 5:00 Window: 50/30 Calorie Assault Bike Time Remaining – Max Thrusters (135/95) Three scores – total reps from each part. L2: Barbell (75/55) (95/65) (115/75) L1: Scale as necessary |
