WOD:

Max rounds in 3 minutes of:
5 Incline Push Ups
7 Toes to Bar
9 Alternating Jumpimg Lunges each leg

Rest 1 minute. Repeat for a total of 5 cycles.

WOD:

For Time

10-9-8-7-6-5-4-3-2-1 Reps of

Dumbell Snatch Left Arm 40/30
Dumbell Snatch Right Arm 40/30
Box Jumps 76.2cm

WOD:

For Time

Run 800 meters
50 Overhead Squats 45/30
Run 600 meters
40 Wall Ball Shots
Run 400 meters
20 Atomic Sit Ups
Run 200 meters
10 _____———-

WOD:

5 Eounds Each for Time of

10 Burpees
50 Unbroken Double Unders
10 Hang Power Cleans 95/65
60 Second Unbroken Handstand Hold

Rest 1 minute

If you break on the Double Unders or Handstand Hold start the round over.

WOD:

Tabata Row Calories
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

WOD:

AMRAP 6 minutes

5 Ring Dips
10 Pull Ups

Rest 2 minutes

AMRAP 6 minutes

10 Bench Press
15 Ring Rows

Rest 2 minutes

AMRAP 6 minutes

15 Strict Press
20 Jumping Pull Ups

WOD:

For Time

4 Rounds for Time of

21 Kettlebell Russian Swings 70/53
15 Wall Ball Shots 20/14
9 Turkish Get Ups 35/26

WOD:

For Time

200 Walking Lunge Steps
150 Sit Ups
100 Push Ups
50 Toes to Bar

Partition as needed.

WOD:

2 Rounds

3 minutes to complete
500 Meter Row
Max Rep Handstand Push Ups

Rest 1 minute.

3 minutes to complete
400 Meter Run
Max Rep Air Squats

Rest 1 minute.

3 minutes to complete
300 Singles
Max Rep Hang Power Cleans 95/65

Rest 1 minute.

WOD:

“Hope”

3 rounds, 1 min per station, of:
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.