WOD

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
EMOM 10 MINS.
SNATCH PULL / SNATCH HIGH PULL / POWER SNATCH / OVERHEAD SQUAT

WOD
FOR TIME:
2000M RUN
180 DOUBLE UNDERS / MOD: 180 MOUNTAIN CLIMBERS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
25 MIN. TIME CAP:
BACK SQUAT
10,9,8,7,6,5,4,3,2,1; START AT 60% AND DO A SET EVERY 2 MINS.

WOD
AMRAP 9 MINS:
5 HAND RELEASE PUSHUPS
5 BOX JUMPS /STEPUPS 24/20
EVERY ROUND INCREASE REPS OF EACH BY 5

AFTERMATH
TABATA HANGING L-HOLD

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WARMUP
INSTRUCTOR LED

WOD
FOR TIME:
20 CHEST TO BAR PULLUPS
10 KB SNATCHES LEFT 35/25 (RX+ 53/35)
10 KB SNATCHES RIGHT
REST 1 MIN.
15 CHEST TO BAR PULLUPS
15 KB SNATCHES LEFT
15 KB SNATCHES RIGHT
REST 1 MIN.
10 CHEST TO BAR PULLUPS
20 KB SNATCHES LEFT
20 KB SNATCHES RIGHT
REST 1 MIN.
50 SINGLE ARM OVERHEAD LUNGES (SPLIT REPS EVENLY,
BUT HOWEVER YOU WANT)

AFTERMATH
FOR TIME:
1000M ROW

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PRESS OR HANDSTAND PUSHUP
FIND 5RM, THEN EMOM 3 REPS, UNTIL YOU CAN’T GET 3 REPS
CONSECUTIVELY

WOD
FOR TIME:
30 DEADLIFTS 225/155
400M RUN
20 DEADLIFTS
200M RUN
10 DEADLIFTS
40 BURPEES

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
FRONT SQUAT
FIND 2RM

WOD
5 ROUNDS FOR TIME:
5 POWER CLEANS 155/105 (RX+ 185/125)
15 WALL BALLS 10′, 20/14 (RX+ 11′)

AFTERMATH:
1 MIN. SPRINT ON BIKE FOR MAX CALORIES

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
30 MUSCLE UPS FOR TIME
OR 30 MUSCLE UP PROGRESSIONS FOR TIME
OR 5-5-5-5 FALSE GRIP RING ROWS; THEN, 5-5-5-5 RING DIPS

WOD
FOR TIME:
800M RUN
30 DOUBLE UNDERS / MOD: 30 MOUNTAIN CLIMBERS
600M RUN
60 DOUBLE UNDERS / MOD: 60 MOUNTAIN CLIMBERS
400M RUN
90 DOUBLE UNDERS / MOD: 90 MOUNTAIN CLIMBERS
200M RUN

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
EMOM 10 MINS.
SQUAT CLEAN / FRONT SQUAT / SPLIT JERK
*START AT A MODERATE TO LIGHT WEIGHT AND ASCEND TOWARD
A MAX EFFORT, IF POSSIBLE

WOD
1 MIN. EACH EXERCISE WITH :30 REST BETWEEN THEM
FOR MAX CALORIES AND MAX BARBELL REPS SEPARATELY:
ROW FOR CALORIES
PRESS 105/65
ROW FOR CALORIES
BACK RACKED LUNGE 105/65
ROW FOR CALORIES
PUSH PRESS 105/65
ROW FOR CALORIES
DEADLIFT 105/65

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
BENCH PRESS
5-3-1-1-1-5; (80,90, 95,95+,95+,80%)

WOD
3 CYCLES
3 MINS. ON / 1 MIN. OFF
AMRAP; START WHERE YOU LEFT OFF
1 ROPE CLIMB / MOD: 4 ROPE KNEE RAISES
14 DB POWER SNATCHES 55/35 (7 EACH ARM)

AFTERMATH
16 ROUNDS OF TABATA, ALTERNATING:
SQUAT HOLD
SINGLE UNDERS

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WE ARE CLOSED FOR MEMORIAL DAY

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
2RM DEADLIFT

WOD
TABATA ROW CALORIES
1 MIN. REST
TABATA MED BALL STEPUPS 20″, 20/14
1 MIN. REST
TABATA SLAM BALL 25/15

SCORE IS LEAST AMOUNT OF CALORIES/REPS
PERFORMED IN ANY OF 8 ROUNDS
RECORD EACH SCORE ADDED TOGETHER

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