WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PUSH JERK
10-5-3-1-1-1-3-5-10
%60,70,80,90,95,95+,80,70,60%
WOD:
5 ROUNDS
1 ROPE CLIMB (MOD 2:1)
1 MED BALL RUN BUILDING LAP 20/14
1 ROPE CLIMB (MOD 2:1)
20 MED BALL SITUPS 20/14
AFTERMATH:
1 BUILDING LAP FARMERS CARRY 55/35
1 BUILDING LAP OVERHEAD CARRY (BUMPER PLATE) 45/25
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
SQUAT CLEAN
3-2-1-1-1-2-3
%75,85,90,95,95+,85,75%
WOD:
AMRAP 12 MINS.
3 STRICT TOES TO BAR
6 OVERHEAD LUNGES 115/75
9 HANG POWER CLEANS 115/75
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
15 MIN. TIME CAP
HANDSTAND AND HANDSTAND PUSHUP
WOD:
30 RING PUSHUPS
400M RUN
30 CALORIE ROW
200M RUN
30 RING PUSHUPS
800M RUN
30 CALORIE ROW
AFTERMATH:
REST FOR 2 MINS. AFTER FINISHING THE WOD
THEN TIME A HIGH PLANK HOLD (MINIMUM 60 SEC, CAN BE BROKEN INTO SETS)
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PUSH PRESS
10-5-3-1-1-1-3-5-10
%60,70,80,90,95,95+,80,70,60% (APPROXIMATE)
WOD:
1 MIN. EACH EXERCISE
1 MIN. REST BETWEEN ROUNDS
FOR TOTAL REPS
3 ROUNDS
GOBLET SQUAT 70/53
KB SUMO DEADLIFT HIGH PULL 70/53
V-UPS
BURPEES
ALTERNATING DB HIGH PLANK ROWS 55/35
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
SQUAT SNATCH
3-2-1-1-1-2-3
%75,85,90,95,95+,85,75% (APPROXIMATE)
WOD:
AMRAP 7 MINS.
5,4,3,2,1
MUSCLE UPS (MOD: JUMPING MU +1 OR RING DIPS +2 OR P-BAR DIPS X2)
POWER SNATCHES 145/100
REST 2 MINS.
AMRAP 5 MINS.
6-4-2
RACKED LUNGES (CHOICE OF FRONT OR BACK) 145/100
CHEST TO BAR PULLUPS
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
15 MIN. TIME CAP
MUSCLE UP OR 3X5 PULLUP AND 3X5 RING DIP
WOD:
15 MIN. TIME CAP
50 BOX JUMPS 24/20
50 KB SWINGS 35/25
50 KB STEPUPS 24/20, 35/25
50 KB SNATCHES 35/25 (25 REPS EACH ARM)
50 CALORIE ROW
AFTERMATH:
USING 8 ROUND TABATA INTERVAL TIMER
5 KB GOOD MORNINGS 35/25
10 LATERAL JUMPS OVER KB
15 MOUNTAIN CLIMBERS
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
BACK SQUAT
10-5-3-1-1-1-3-5-10
%60,70,80,90,95,95+,80,70,60% (APPROXIMATE)
WOD:
GWEN
15-12-9
CLEAN & JERK
CHOSE ONE WEIGHT FOR ALL THREE SETS TO COMPLETE AS RX’D
WOD IS UNTIMED AND REST PERIODS ARE UNTIMED
DURING EACH SET (WOD RULES AS RX’D);
NO DUMPING THE BAR UNTIL AFTER FINAL REP
NO RESTING THE BAR IN BACK RACK POSITION
NO REMOVING FROM OR RE-GRIPPING YOUR HANDS ON THE BAR
MUST TOUCH AND GO AT THE FLOOR
AFTERMATH:
FOR THOSE WHO FINISH GWEN EARLY
COMPLETE IN ANY ORDER
75 SITUPS
45 DOUBLE UNDERS 3:1
15 CALORIE BIKE
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
DEADLIFT/HANG SQUAT CLEAN/THRUSTER/SPLIT JERK
7 SETS, ASCENDING WEIGHT BASED MOST TYPICALLY ON THRUSTER
SEE HOW MUCH TOTAL WEIGHT YOU CAN MOVE SUCCESSFULLY IN 7 SETS
WOD:
20 MIN. TIME CAP
10 ROUNDS
3 HANDSTAND PUSHUPS (HANDSTAND MOD: DB PRESS 55/35)
6 DEADLIFTS 225/155
12 WALL BALLS 20/14, 10′
24 DOUBLE UNDERS 3:1
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
OHS
10-5-3-1-1-1-3-5-10
%60,70,80,90,95,95+,80,70,60% (APPROXIMATE)
WOD:
AMRAP 13 MINS.
200M ROW
10 BURPEES
5 CHEST TO BAR PULLUPS
AFTERMATH:
800M RUN OR 1000M ROW OR 1 MILE BIKE
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
HANG POWER CLEAN
3-2-1-1-1-2-3
%75,85,90,95,95+,85,75% (APPROXIMATE)
WOD:
30-20-10
BACK RACKED LUNGE 95/65
RUSSIAN KB SWINGS 53/35
V-UPS
AFTERMATH:
800M RUN OR 1000M ROW OR 1 MILE BIKE
COOL DOWN:
INSTRUCTOR LED