WOD: Teams of 3

AMRAP 22

Station 1: 1000m/.8m AAB (sub 400m run if class size is larger 18)

Station 2: AMRAP

14 Alt DB Snatch 40-50/20- 30

7 Ring Dips

Station 3: AMRAP

Endurance: Pick one of the following

1. 1 mile run


2. 2k row


3. 100/80 calories AAB


4. 75 bar facing burpees

Strength: Deadlift

4 x 4 between 60-80%

WOD: 3 min AMRAP

9 Ball Slams AHAP*

8 SDHP 95/65

Rest :90, repeat for a total of 3 times

*Pick up where you left off

Strength: E2MOM x 6 rounds (12 min)

3 Push Jerks

*Build to a Heavy 3

WOD: Partner WOD, teams of 2

AMRAP 15

30 Calories Row (Bike)

20 Shoulder to Overhead 135/95

Girl Gone Wild

Oly: EMOM x 10

1 Power Snatch + 1 Hang Power Snatch

*Start around 60% of 1RM Power Snatch and work up if successful

WOD: Annie

50-40- 30-20- 10

WOD: 1 mile run

100 Pull ups

200 Push ups

300 Air Squats

1 mile run

*May partition the pull ups, push-ups, and squats however they like.

Score is time

WOD: Teams of 2

AMRAP 10

50 Cal AAB

50 Burpees

Rest 5 minutes

AMRAP 10

50 Cal Row

50 Sit ups

WOD: Partner WOD

HOLLEYMAN

5 Wall balls 20/14

3 HSPU (Scale: 1 ab mat – pike off a box – DB Seated Press AHAP)

1 Clean 225/135 (Power or Squat: If need to scale weight, should be around 80-85% 1RM)

Skill: EMOM x 12, alternating movements

Min 1 – 2 OHS

Min 2 – 30 Double Unders

*Build to a heavy 2 over the 6 sets. NO MISSES! May be taken from a rack or the floor. Athlete’s choice.

WOD: JOSH

Skill: Find 1 RM Seated Box Jump (15 to 20 mins)

WOD: JACK

AMRAP 20

10 Push Press 115/85

10 KB Swings 70/53

10 Box Jumps 24/20

Score is 1 RM Seated Box Jump/Rounds and Reps