WODs

12-9-6-15
Burpee Box Jump Overs
Alt DB Snatches (50/35)
Pull Ups
*Start every round with 200 meter Run

21-15-9
Back Squats
T2B
Rest 2 minutes
21-15-9
Deadlifts
Sit Ups
(115/85)

12 minutes
4 Rounds
15 Deadlifts (185/135- or unbroken)
10 Burpees
w/ any remaining time Row for calories

3 rounds for time of:
100 Row Calories
50 Bench Press (135#/95#)
Run 400m together
Team of 3
One working at a time
Run 400m as a team

AMRAP 20 min
200m run
5 Pull Ups
5 Wall Balls
---
200m run
10 Pull Ups
10 Wall Balls
---
200m run
15 Pull Ups
15 Wall Balls
---
Continue adding 5 reps

4 Rounds
10 Cals
20 T2B
30 Lunges

Chip Chip
You Go- I Go!
For Time:
100 Sit-Ups
90 Dumbbell Suitcase Deadlifts (50/35 lb)
80 Russian Twists (each side)
70 Up Downs
60 Alternating Box Step-Ups (24/20 in)
50 Bench Dips
40 Dumbbell Goblet Thrusters (50/35 lb)
30 Alternating Crab Kicks
20 Inverted Burpees
10 Wall Walks
Every 3 minutes, perform:
5 Burpees
15 Air Squats
Time Cap 40 minutes

3 Rounds
30 Double Unders (or 10 Bike Cals)
20 Air Squats
10 Burpees
Rest 30 seconds
10 Burpees
20 Air Squats
30 Double Unders
Rest 3 Minutes

EMOM x 25 minutes
1 = KB DL :40 seconds
2 = Bench Press (heavy single)
3 = seated russian twist x 30 (15/side)
4 = HPC (Build to a heavy single)
5 = 8 sec. bike sprint

4 Rounds
20 DB Renegade Row (25/20)
30 DB Front Rack Lunges
20 DB Push Press
30 Sit Ups
200 meter run

100 double-unders
50 wall balls,
20 Ring riows
Then, 2 rounds of:
60 single-unders
25 wall balls,
10 ring rows
Then, 3 rounds of:
40 single-unders
15 wall balls,
5 ring rows

5 minute AMRAP
7 Cals
7 Push Ups

18-15-12-9-6-3 Reps for Time
Squat Cleans (95/65lb) Rx+ (125/85)
Double-Unders
Deadlifts (95/65 lb) Rx+ (125/85)
Box Jumps (24/20 in)

Burpee Fran
21-15-9
Thrusters
Burpees

3 Rounds for time of Run 400m
21 x KBS (50/35)
12 x Pull-ups

5 Rounds
90 sec work: 90 sec Rest
20, 18, 16, 14, 12 Wall Balls (20/14)
Max Rep Burpee Box Jumps (24/20)

15 Thrusters
15 Burpee Over Bar
400 meter Run
x 3

EMOM 20 minutes
Even: 250 meter Row
Odd: 10 HRPU + 10 MB Sit Ups

4 Rounds
5 Strict Pull Ups
20 KBS
2 minute rest
12 minute AMRAP
5 Cal Sprint
9 Wall Balls
21 DU
9 Pull Ups