WOD 073118

Tuesday

“Jump City”

For Time: 
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

WOD 073018

Monday

Power Snatch

Heavy Single

“Randy”

For Time: 
75 Power Snatches (75/55)

WOD 072918

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 072818

Saturday

“Barbed Wire”

4 Rounds:
400 Meter Run
20 Pull-ups 
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats

WOD 072718

Friday

Power Clean + Front Squat + Push Jerk

Build to a Heavy Complex 

“Wise Men”

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3: 
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3: 
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

WOD 072618

Thursday

“Family Feud”

AMRAP 25:
50 Meter Prowler Push (95/45)
100 Meter Med Ball Run (20/14) 
200 Meter Run

Class Divides Into Even Teams

WOD 072518

Wednesday

“Fire Alarm”

For Time: 
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test

----------------------------------------------------

1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

WOD 072418

Tuesday

“Pumped Up Game Changer”

21-15-9:
Deadlifts (275/185)
Box Jump (30/24)

WOD 072318

Monday

“Foul Ball”

3 Rounds:

800 Meter Run

30 Wallballs (20/14)

30 Alternating Dumbbell Snatches (45/30)

WOD 072218

Sunday

“Catch Fire”

3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunge

WOD 072118

Saturday

“Limitless”

Teams of 3:
AMRAP 7: 
100/70 Calorie Row
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:
80/60 Calorie Row
Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:
60/40 Calorie Row
Max Thrusters (95/65)

WOD 072018

Friday

“Cement Mixer”

On the 3:00 x 7 Rounds: 
400 Meter Run
12 Toes to Bar

WOD 071918

Thursday

“Deadpool”

On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (30/20)
7-6-5-4-3-2-1 Deadlifts

WOD 071818

Wednesday

“Fortitude”

Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

WOD 071718

Tuesday

“Liquid Cocaine”

5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups

WOD 071618

Monday

Back Squat

5 Sets of 3

Front Rack Reverse Lunge

3 Sets of 12

“Sore Subject”

Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

WOD 071518

Sunday

“Crunch Time”

4 Rounds For Time:
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30/21 Calorie Row

WOD 071418

Saturday

“Turtle Club”

For Time: 

21 Overhead Squats (95/65) 

200 Meter Run

21 Thrusters (95/65) 

200 Meter Run

15 Overhead Squats (95/65) 

200 Meter Run

15 Thrusters (95/65) 

200 Meter Run

9 Overhead Squats (95/65) 

200 Meter Run

9 Thrusters (95/65) 

200 Meter Run

WOD 071318

Friday

“Doce”

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

WOD 071218

Thursday

“Impressed”

AMRAP 15:
1 Rope Climb
12 Double Dumbbell Push Press (45/30)
1 Rope Climb
100 Meter Med Ball Run (20/14)

WOD 071118

Wednesday

“Lost Count”

For Time: 
200 Double Unders 
1,500 Meter Row
100 Wallballs (20/14) 
35/25 Calorie Row

WOD 071018

Tuesday

“Helen”

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

WOD 070918

Monday

“Last Call”

Teams of 3
AMRAP 7:
50 Bench Press (135/95) 
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

rest 3 minutes

50 Hang Squat Cleans (115/80) 
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

50 Deadlifts (185/135) 
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

WOD 070818

Sunday

“Button Down”

3 Rounds:

3 Minute Calorie Row

2 Minute Burpee Box Jump Overs (24/20)

1 Minute 10 Meter Shuttle Runs

Rest 2 Minutes Between Rounds

WOD 070718

Saturday

“Daniel”

For Time: 
50 Pull-ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-ups

WOD 070618

Friday

“Parks and Wreck”

Teams of 2, AMRAP 20:
35/25 Calorie Row
50 Kettlebell Swings (70/53)
35/25 Calorie Row
200 Meter Med Ball Run (20/14)

WOD 070518

Thursday

Overhead Squat

Build to a Heavy Set of 3

“Dilly Dilly”

AMRAP 12:

2 Power Snatches (135/95)

4 Overhead Squats (135/95)

16/12 Calorie Row

WOD 070418 - July 4th

Wednesday

“Glen”

For Time: 
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

WOD 070318

Tuesday

“Liquid Laugh”

5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s) 
1 Minute Double Unders
1 Minute Calorie Bike
1 Minute Rest

WOD 070218

Monday

“TNT”

For Time:

30 Snatches (95/65) 

30 Clean and Jerks (95/65) 

30 Thrusters (95/65)