WOD:

5 Rounds

4 minutes to complete

1 min Back Squats
1 min Cal Row
Then
20 Burpees

When you are finished with the 20 Burpees rest for the remainder of the 4 minutes.

Rd 1 225/155
Rd 2 205/135
Rd 3 185/125
Rd 4 155/105
Rd 5 135/95

WOD:

For Time:

9 Dumbbell Hang Power Snatch Left
9 Dumbbell Hang Power Snatch Right
50 Double Unders
15 Dumbbell Hang Power Snatch Left
15 Dumbbell Hang Power Snatch Right
50 Double Unders
21 Dumbbell Hang Power Snatch Left
21 Dumbbell Hang Power Snatch Right
50 Double Unders
15 Dumbbell Hang Power Snatch Left
15 Dumbbell Hang Power Snatch Right
50 Double Unders
9 Dumbbell Hang Power Snatch Left
9 Dumbbell Hang Power Snatch Right
50 Double Unders

m:45lbs f:30lbs

WOD:

2 Rounds

AMRAP 4 min

10 Cal Row
12 Handstand Push Ups

Rest 1 min

AMRAP 4 min

3 Manmakers 2-30’s/2-20’s
30 Sit Ups

Rest 1 min

WOD:

On a clock set for 16 minutes completed

2 min Plank

10-9-8-7-6-5-4-3-2-1 reps of
Overhead Squats 75/55
1-2-3-4-5-6-7-8-9-10 reps of
Burpee Over Bar

2 min Bar Hang

With the remaining time find your 1 Rep max
Sumo Deadlift

WOD:

“Kettlebell Buddy”

For time:
800m run
8 KBS
8 Sq. Clean
600m run
16 KBS
16 Sq. Clean
400m run
24 KBS
24 Sq. Clean
200m run
32 KBS
32 Sq. Clean
35/26

WOD

10 Rounds for Time of

8 Box Jumps 20”
6 Wall Ball Shots 20/14
4 Devil Press 2-20’s/2-15’s
2 Turkish Get Ups 35/26

WOD:

Two rounds of:

1 min Deadlift
1 min Push Ups
1 min Front Squats
1 min Pull Ups

Rest 1 min

1 min Hang Power Cleans
1 min Sit Ups
1 min Push Press
1 min Air Squats

Rest 1 min

Round 1: 95/65
Round 2: 75/55

WOD:

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

WOD:

Complete 40 seconds of work followed by 20 seconds of rest for 4 Cycles of the following exercise.

Row Calories
Rest 1 min
Bench Press 155/75
Rest 1 min
Russian Kettlebell Swings 70/53
Rest 1 min
Ring Dips

WOD:

For Time

100 Strict Sit Ups (anchored)
80 Jumping Pull Ups
60 Weighted Box Step Ups 2-50’s/2-35’s
40 Toes Through Rings
20 Handstand Push Ups