WOD

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO FIND
1RM BENCH PRESS

WOD:
(30 MIN. TIME CAP)
KELLY
5 ROUNDS
400M RUN
30 BOX JUMPS 24/20
30 WALL BALLS 20/14 10′

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO FIND
1RM PULLUP
***IF YOU DID NOT NEED BANDS, BUT COULD NOT
ADD WEIGHT, TRY TO COMPLETE 5-7 SINGLE
REP SETS AND/OR A 3X5 OF NEGATIVES.
IF YOU USED BANDS… AFTER BANDS, COMPLETE…
3X5 PULLUPS ON RACK/BARBELL/BOX
FOLLOWED BY A TOTAL OF 6-10 (3-5 SEC.) NEGATIVES.
USE A LIGHT BAND FOR NEGATIVES IF NECESSARY

WOD:
4 ROUNDS
200M RUN
15 TOES TO BAR
250M ROW

AFTERMATH:
OVERHEAD CARRY TWICE AROUND BUILDING
45/25 BUMPER PLATE

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
3X10 BACK RACKED LUNGE + 10 BACK SQUAT
(COMPLETE 10 BRL’S THEN WITH BAR STILL ON
YOUR BACK COMPLETE 10 BACK SQUATS)

WOD:
5 ROUNDS
90 SEC. ON / 30 SEC. OFF
AMRAP
10 SUMO DEADLIFTS 165/115
10 RING DIPS

START WHERE YOU LEFT OFF

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
4X4 PUSH JERK (85%)

WOD:
10,9,8,7,6,5,4,3,2,1
CHEST TO BAR PULLUPS
HANG SQUAT CLEANS 95/65

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
3X8 OHS (80%)

WOD:
5 ROUNDS
200M RUN
20 PUSHUPS
20 V-UPS

AFTERMATH:
400M RUN

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
5X1 PUSH PRESS (95%)

WOD:
AMRAP 17 MINS.
15 WALL BALLS 20/14 10′
15 SUMO DEADLIFT HIGH PULLS 75/55
15 BOX JUMPS 20″
15 PUSH PRESSES 75/55
15 CALORIE ROW

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
15 MINS. TO COMPLETE
1 SET MAX REPS BACK SQUAT (65%)

WOD:
800M RUN
40 DOUBLE UNDERS (3:1)
40 FLUTTER KICKS
40 MOUNTAIN CLIMBERS
40 DOUBLE UNDERS (3:1)
40 FLUTTER KICKS
40 MOUNTAIN CLIMBERS
200M RUN

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
15 MINS. TO FIND
1RM RING DIP

WOD:
(30 MIN. TIME CAP)
30 MAN MAKERS 30/20
30 BURPEES
30 WEIGHTED SITUPS WITH PRESS 30/20
30 DB GOOD MORNINGS (1 DB AGAINST CHEST) 30/20
30 DB POWER SNATCHES LEFT 30/20
30 DB POWER SNATCHES RIGHT 30/20
30 DB RACKED LUNGES (MUST GRIP IN HANDS) 30/20
30 DB LOW CARRY LUNGES 30/20
30 BURPEES
30 DB PUSH PRESS 30/20

***MODIFY OPTIONS:
SPLIT INTO 2 ROUNDS OF 15 REPS
SPLIT INTO 3 ROUNDS OF 10 REPS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
3X2 RACKED LUNGE

WOD:
AMRAP 15 MINS.
5,10,15
PUSHUPS
KB SWINGS 53/35
1 ROPE CLIMB AT THE END OF EVERY ROUND (MOD: 3:1)

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
15 MINS. TO FIND
2RM PULLUP (MODIFIED: USE BANDS)

***IF YOU DID NOT NEED BANDS, BUT COULD NOT
ADD WEIGHT, DO AS MANY SETS OF 2 OR SINGLE
REP SETS AS POSSIBLE OR A 3X3 NEGATIVES.
CHOOSE THE OPTION YOU WILL GET THE MOST OUT OF.
IF YOU USED BANDS… AFTER BANDS, COMPLETE…
FIRST: 2X3 PULLUPS ON RACK/BARBELL/BOX
SECOND: 1X3 JUMPING WITH 3-5 SEC. NEGATIVE

WOD:
3 ROUNDS
50 DOUBLE UNDERS (3:1)
20 BOX VAULTS 30/24
20 HOLLOW ROCKS

AFTERMATH:
FARMERS CARRY TWICE AROUND BUILDING

COOL DOWN:
INSTRUCTOR LED