WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
OHS
3-3-3-3-3-3
START AT 70%
WOD
DAZED AND CONFUSED
COMPLETE AMRAP TO THE SONG “DAZED AND CONFUSED” (6:30 MINS.):
2-4-6-8-10
SQUAT CLEANS 95/65
SHOULDER TO OVERHEAD 95/65
BURPEES OVER BAR (2 FOOT TAKE OFF)
AFTERMATH:
600M RUN OR 30 CAL BIKE OR 40 CAL ROW
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
FOR TIME:
50 SUMO DEADLIFTS 135/95
1 ROPE CLIMB / MOD. 6 PULLUPS
2OOM RUN
2 ROPE CLIMBS / MOD. 12 PULLUPS
400M RUN
3 ROPE CLIMBS / MOD. 18 PULLUPS
600M RUN
3 ROPE CLIMBS / MOD. 18 PULLUPS
400M RUN
2 ROPE CLIMBS / MOD. 12 PULLUPS
200M RUN
1 ROPE CLIMB / MOD. 6 PULLUPS
50 SUMO DEADLIFTS 135/95
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PRESS OR STRICT HANDSTAND PUSHUP
3-3-3-3-3 PRESS STARTING AT 80%
5-5-5-5-5 STRICT HANDSTAND PUSHUPS
HSPU’S RANGE FROM 1 ABMAT ON A 45# PLATE TO DEFECIT
*DO NOT DOUBLE/TRIPPLE UP ABMATS
**IF WORKING ON PARTIAL RANGE OF MOTION, AFTER COMPLETION OF 5X5
DO NEGATIVES TO FURTHER RANGE OF MOTION
WOD
AMRAP 20 MINS:
10 RENEGADE ROWS 55’s/35’s
1 MED BALL CARRY AROUND BUILDING 20/14
10 SINGLE ARM OVERHEAD LUNGES 55’s/35’s (5 LEFT ARM, 5 RIGHT ARM)
1 MED BALL CARRY AROUND BUILDING
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
DEADLIFT
5-4-3-4-5
%65,70,80,70,65%
WOD
FOR TIME:
50 TOES TO BAR / MOD. KNEE RAISES
50 DOUBE UNDERS / MOD. 75 SINGLE UNDERS
50 RUSSIAN TWISTS 20/14
50 DOUBLE UNDERS
50 PLANK UP DOWNS (NO “ROLLING” ON FOREARMS)
50 DOUBLE UNDERS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
STRICT PULLUP (NO BANDS) OR ROPE CLIMB
4-4-4-4-4; IF YOU CAN DO WEIGHTED PULLUPS
MOD. 1: 20 STRICT PULLUPS AT BW IN AS FEW SETS AS POSSIBLE
MOD. 2*: 4-4-4-4-4 LEG ASSISTED PULLUPS ON RACKED BARBELL
*IF YOU DID MOD. 2, DO 3-3-3 NEGATIVES (BAND ASSISTED AS NEEDED)
WOD
FOR REPS:
2 MINS. ROW CALORIES
1 MIN. SINGLE ARM DB JERK (L) 55/35
1 MIN. SINGLE ARM DB JERK (R) 55/35
1 MIN. DB POWER SNATCH (L) 55/35
1 MIN. DB POWER SNATCH (R) 55/35
2 MINS. INCH WORMS
2 MINS. ROW CALORIES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
SQUAT CLEAN
FLOOR / TOUCH AND GO / HANG
10 SETS (DO A SET EVERY 2 MINS.)
WOD
18-14-10-6
OVERHEAD SQUAT 95/65
BURPEES OVER BAR
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
25 MIN. TIME CAP:
BACK SQUAT
5-3-2-1-1-1-1
START AT 75% AND MAX OUT (MAKE SURE TO GET A SPOTTER)
WOD
20-18-16-14-12-10-8-6-4-2 FOR TIME WITH AN 15 MIN. TIME CAP:
RUSSIAN KB SWINGS 70/53
BOX JUMPS 24/20″
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
FOR TOTAL REPS:
5 MINS. ROW CALORIES
1 MIN. REST
1 MIN. PULLUPS / MOD. JUMPING PULLUPS
2 MINS. HAND RELEASE PUSHUPS
2 MINS. SITUPS
1 MIN. REST
1 MIN. PULLUPS / MOD. JUMPING PULLUPS
2 MINS. BIKE CALORIES
2 MINS. SITUPS
REST 5 MINS. AFTER WOD
AND SETUP FOR:
10 SETS OF POWER SNATCH (DO A SET EVERY 2 MINS.)
1 SET = HANG / TOUCH AND GO / HANG
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
5 ROUNDS FOR TIME:
10 CLEAN & JERKS 165/115
30 SQUATS
50 DOUBLE UNDERS / MOD. 75 SINGLE UNDERS
AFTERMATH
EXTENDED STRETCHING / MOBILITY
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
RING DIP/MUSCLE UP
NO BANDS ON DIPS
5-5-5-5-5; IF YOU CAN DO WEIGHTED DIPS
MOD. 1: 25 RD’S AT BW; IF YOU CAN’T DO 5 REPS WITH WEIGHT
MOD. 2: 25 FULL NEGATIVES (HOLD AT THE BOTTOM); IF YOU CAN’T DO FULL RANGE RD
MOD. 3: 25 SUPPORTS; IF YOU CAN’T DO NEGATIVES
AND 10 HOLDS PRACTICING BOTTOM RANGE POSITION OF RD
WOD
AMRAP 8 MINS:
30 SINGLE SIDE V-UPS (15 EACH)
10 BENTOVER ROWS 95/65
AFTERMATH
TABATA ROW, BIKE OR JUMP ROPE
COOL DOWN