WOD 060118

Friday

“Bumpy Ride”

In Teams of 3, AMRAP 25:
9/6 Calorie Row
6 Burpees Over Med Ball
100 Meter Med Ball Run (20/14)

WOD 053118

Thursday

“Mani-Pedi”

On the 2:00 x 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans

WOD 053018

Wednesday

Push Press

Build to Heavy Set of 5

“Speed Boat”

3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)

WOD 052918

Tuesday

“Jelly Belly”

For Time: 
50-40-30-20-10: AbMat Sit-Ups
21-15-9-6-3: Calorie Row 
10-8-6-4-2: Deadlifts (275/185)

WOD 052818 - Memorial Day

Monday

“Murph”

Run 1 Mile
100 Pull-Ups
200 Push-ups
300 Air Squats
Run 1 Mile

Partition the pull-ups, push-ups, and air squats as needed. Optional: wear a 20/14 pound vest.

WOD 052718

Sunday

“Recess”

AMRAP 10: 

3 Calorie Row, 3 Kettlebell Swings (53/35) 

6 Calorie Row, 6 Kettlebell Swings (53/35) 

9 Calorie Row, 9 Kettlebell Swings (53/35)

…

Continue to add (3) Repetitions Per Round

WOD 052618

Saturday

“Team 10k Row”

Teams of 3
For Time: 
10,000 Meter Row

WOD 052518

Friday

Hang Power Clean

Heavy Set of 2

followed by…

“DT”

5 Rounds:
12 Deadlifts (155/105) 
9 Hang Power Cleans (155/105) 
6 Push Jerks (155/105)

WOD 052418

Thursday

Murph

For Time:

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

Or

“Wreckless”

For Time:

27-21-15-9:

Toes to Bar

After each round:

20/14 Calorie Row

50′ Front Rack Walking Lunge (65/55)

WOD 052318

Wednesday

“Double Decker”

AMRAP 15:

15 Power Snatches (75/55)

30 Double Unders 

15 Wallballs (20/14)

30 Double Unders

WOD 052218

Tuesday

“Sugar Daddy”

21-15-9:
Deadlifts (225/155) 
400 Meter Run

WOD 052118

Monday

“Cindy Got Jacked”

For Time: 

5 Rounds of “Cindy”

30 Overhead Squats (135/95)

1,000 Meter Row

WOD 052018

Sunday

“Cowboy Up”

Alternating On the Minute x 20

Minute 1: 3 Deadlifts

Minute 2: 10 Sit-Ups + 20 Double Unders

Start at estimated 50% of best deadlift, and build in loading over the course of the rounds.

WOD 051918

Saturday

“Bike Drop”

For Time (30 Minute Cap): 
21/15 Calorie Row, 21 Power Snatches, 21 Thrusters (75/55)
21/15 Calorie Row, 18 Power Snatches, 18 Thrusters (95/65)
21/15 Calorie Row, 15 Power Snatches, 15 Thrusters (115/80)
21/15 Calorie Row, 12 Power Snatches, 12 Thrusters (135/95)
21/15 Calorie Row, 9 Power Snatches, 9 Thrusters (155/105)

WOD 051818

Friday

“Boat Race”

3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

WOD 051718

Thursday

LLELA Trail

Walk/Hike/Run

Begins @ 1800

WOD 051618

Wednesday

“Snake Bite”

Option A

For Time: 
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

Option B

For Time:
15-12-9
Power Snatch (95/65) 
Overhead Squats (95/65) 
Pull-ups

Option C

For Time:
15-12-9
Power Snatch (75/55) 
Overhead Squats (75/55) 
Pull-ups

WOD 051518

Tuesday

“Anchored Down”

5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

WOD 051418

Monday

“Double Crossed”

For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

WOD 051318

Sunday

“Pump It Up”

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

1000 Meter Row

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

WOD 051218

Saturday

“Lava Run”

600 Meter Run
50 Overhead Squats (45/35)
600 Meter Run
50 Thrusters (45/35)
600 Meter Run
50 Front Squats (45/35)

WOD 051118

Friday

“Slasher”

AMRAP 13:
50 Alternating Dumbbell Snatches (45/35)
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

WOD 051018

Thursday

“Loose Cannon”

3 Rounds:
3:00 Calorie Row
2:00 10m Shuttle Runs
1:00 Sit-Ups
Rest 2 Minutes Between Rounds

WOD 050918

Wednesday

Build to a Heavy Complex

3-Position Power Clean + Split Jerk

“Tiger Blood”

3 Rounds For Time:
10 Clean and Jerks (135/95)
400 Meter Run

WOD 050818

Tuesday

Deadlift

Heavy Set of 3

“Smooth Criminal”

AMRAP 15:
60 Double Unders 
30 Wallballs (20/14)
15 Deadlifts (245/165)

WOD 050718

Monday

“Killer B’s”

AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats (95/65)
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (115/80)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats (135/95)
Max Calorie Row

WOD 050618

Sunday

“Strict Lynne”

5 Rounds: 

Max Bodyweight Bench Press

Max Strict Pull-Ups

Rest 3:00

WOD 050518

Saturday

“Mixed Bag”

Teams of 3
For Time (25 Minute Cap):
400 Meter Sand Bag/Plate Run 
100 Deadlifts (155/105)
400 Meter Sand Bag/Plate Run
80 Hang Power Cleans (155/105)
400 Meter Sand Bag/Plate Run
60 Front Squats (155/105)
400 Meter Sand Bag/Plate Run
40 Push Jerks (155/105)
400 Meter Sand Bag/Plate Run
20 Clusters (155/105)

Sand Bag Weight: (50/35)
Plate Weight: (45/25)

WOD 050418

Friday

“Friend-ship”

AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”

“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

WOD 050318

Thursday

“Meat Paws”

4 Rounds: 
15/12 Calorie Row
15 Toes to Bar 
9 Hang Power Snatch (95/65)

WOD 050218

Wednesdsay

“Power Outage”

AMRAP 5: 
Buy-In: 100 Double Unders 
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders 
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders 
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)