Advanced: 100 Double unders, 60 C2B pull-ups, 30 front rack lunges 155/105, 15 S2O 165/115
Intermediate: 100 Double unders, 60 pull-ups, 30 front rack lunges 115/75, 15 S2O 115/75
Beginner: 200 single unders, 60 SDHP 24/16 kg, 30 walking lunges and 30 KB swings 24/16kg
*Beginner- scale the weight as needed KB.
WOD 1: 1 RM back squat (20 minutes)
WOD 2: 1 RM deadlift (20 minutes)
WOD 1: Every 2 minutes for 4 rounds: 6 TNG squat cleans.
Advanced: 185/135
Intermediate: 135/95
Beginner: 95/65
WOD 2: EMOM for 5 minutes:
Advanced: 10 TTB and max effort burpees
Intermediate: 5 TTB and max effort burpees
Beginner: 10 knee raises or ttb attempt and max effort burpees
Score: Burpees
WOD 3: 3 max effort sets of HSPU, scale as needed.
In teams of 2 complete 12 rounds of:
75ft DB front rack lunges 35’s/20’s
100m sprint
1 person working at a time. Each person will complete 6 rounds.
*Reminder! we will start the social at 10:30 A.M.
WOD 1: Every 1:15 for 8 sets complete 3 push press at 80% of 1RM
WOD 2:
Advanced: 30-25-20-15-10 reps of: TTB and Double unders
Intermediate: 30-25-20-15-10 reps of: med ball sit-ups and double unders
Beginner: 30-25-20-15-10 reps of: med ball sit-ups and 3:1 single unders
WOD 1: 5 rep max hang power clean (15 minutes)
WOD 2: 5 minute max calorie row
WOD: For time:
Advanced: 1 mile run, 300 air squats, 1 mile run
Intermediate: 800m run, 150 air squats, 800m run
Beginner: 400m run, 50 air squats, 400m run, 50 air squats, 400m run
WOD:
Advanced: Every 3 minutes for 30 minutes: 12 burpees, 12 deadlifts 185/135 and 12 deficit push-ups 45’s/25’s
Intermediate: Every 3 minutes for 30 minutes: 10 burpees, 10 deadlifts 135/95 and 10 push-ups
Beginner: Every 3 minutes for 30 minutes: 8 burpees, 8 deadlifts 95/65 and 8 push-ups
3 RFT:
40 wallball shots 20/14 lb
and
40 pull-ups
In teams of 4.
4 rounds, rotate every 60 seconds.
DU
KBS (53/40)
T2B
Deadlifts (225/135)
1 min rest
Score is total reps
