WODs

500 meter Row or Run
10 x Low Bar Back Squat @ 55% of strength

2 x 10 minutes
Bear Complex
10 minutes to build
10 minutes to perform AMRAP - rest = work/work x 2

8 minute AMRAP
8 Cals
16 KBS (70/53)
Cashout

8 minute AMRAP
12 Wall Balls (20/14)
9 Cals

Buy In
21 Cals
Then 3 Rounds
21 Thrusters
21 Burpee over Bar
Cash Out
21 Cals

20 Minute AMRAP
400 meter Run/ Row/ Bike (18/16 cals)
20 Push Ups
30 Sit Ups
40 Squats

8 minute AMRAP
4 minutes-
7 Cals
7 Burpee Over Bar
4 minutes
5 Cals
5 Burpees Over Bar

21-15-9
Double KB Front Rack Squats
Double Front Rack KB Lunges

Chipper
800 meter Run
80 Sit Ups
80 KBS (53/35)
80 Banded Rows
800 meter Run

5 Rounds
200 meter Run
20 Burpees
20 Lunges

HEIDI- HERO WOD
AMRAP in 23 minutes
23 Air Squats
23 Push-Ups
23 Kettlebell Swings (24/16 kg)
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps (24/20 in)
On a 23-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 23-minute clock stops.

1 minute on - 1 minute off
5 Rounds
5 Cals
AMRAP - Air Squats
Then
3 Rounds
AMRAP KB DL

5 Rounds
Run 200 meters
Push ups x 20
Double Unders x 20
Start with 20 Double Unders

5 Rounds for Time
9 Cals
7 DB Thrusters (20/15)
5 Box Jumps

AMRAP 18 minutes
8 Wall Walks w/ push ups
16 MB Forearm Crush and Squat
24 Calories

AMRAP - 10 minutes
10 KBS #70/55
10 Box Jumps 24/20
10 Burpees

Skill Review
Snatches
10 minutes
4 Rounds
7 Hang Power Snatches
7 Back Squats
15 Burpee Over Bar

Minute 0:00-6:00
AMRAP the following
15 Cal Row
10 HPC @95/65
Minute 10:00 - 16:00
AMRAP the following
15 Cal Row
10 Burpee over the Rower
(if using Bike- burpee over bar)

4 Rounds
4 minutes on the clock
50 DU
30 Cal Bike
30 Wall Balls (20/14)
AMRAP KBS @55/35
Rest 3 minutes between rounds