WOID 083018

Thursday

“Fight Back”

5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Row
1 Minute Rest

WOD 082918

Wednesday

Thruster

Heavy Set of 3

“Flash Flood”

2 Rounds:
400 Meter Run
21 Thrusters (95/65)

WOD 082818

Tuesday

“Criss Cross”

AMRAP 15:
30 Double Unders 
15 Power Cleans (115/80)
30 Double Unders 
15 Toes to Bar

WOD 082718

Monday

“Lace Up”

AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)

WOD 082618

Sunday

“Down & Dirty”

For Time: 
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

WOD 082518

Saturday

“Fender Bender”

Teams of 3
For Time (30 Minute Cap):
400 Meter Med Ball Run (20/14) 
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Med Ball Run (20/14) 
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Med Ball Run (20/14) 
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

WOD 082418

Friday

3-Position Power Snatch

Build to a Heavy Complex

“Daily Dozen”

AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
6 Bar Muscle-Ups

WOD 082318

Thursday

Front Squat

3 Sets of 5

“Annie’s on the Run”

For Time: 
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

WOD 082218

Wednesday

“Eighteen Wheeler”

AMRAP 18:

12/9 Calorie Row

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

WOD 082118

Tuesday

“2k Row”

For Time: 

Row 2,000 Meters

WOD 082018

Monday

“Powder Keg”

AMRAP 5: 
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5: 
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5: 
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)

WOD 081918

Sunday

“Hot Rod”

For Time: 

24-20-16-12:

Calorie Row

Alternating Dumbbell Snatches (50/35)

Calorie Row

Dumbbell Goblet Front Squats (50/35)

WOD 081818

Saturday 

“The Ghost”

6 Rounds:

1:00 Calorie Row

1:00 Burpees

1:00 Double Unders

1:00 Rest

WOD 081718

Friday

Pausing Overhead Squat

Moderate Set of 2

“Nancy”

5 Rounds:

400 Meter Run

15 Overhead Squats (95/65)

WOD 081618

Thursday

“Shipwreck”

5 Rounds For Time:

500 Meter Row 

10 Med Ball Cleans (20/14)

16 Med Ball Reverse Lunges (20/14)

24 AbMat Sit-ups

WOD 081518

Wednesday

“Half Bad”

AMRAP 18:

30 Deadlifts (135/95)

15 Pull-Ups

20/15 Calorie Row

15 Pull-Ups

WOD 081418

Tuesday

Push Press

Heavy Set of 3

“Sky Hook”

3 Rounds For Time:

20 Hang Power Cleans (95/65) 

20 Front Squats (95/65) 

20 Push Press (95/65)

WOD 081318

Monday

“Country Mile”

For Time:

1 Mile Run

50 Wallballs (20/14)

40 Box Jumps (24/20)

30 Burpees

20 Power Snatches (115/80)

WOD 081218

Sunday

“Run Train”

5 Rounds:
100 Meter Med Ball Run (20/14)
200 Meter Run
15 Burpees

WOD 081118

Saturday

“Sasquatch”

Teams of 3:
For Time (30 Minute Time Cap): 
250 Clean and Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

WOD 081018

Friday

“Free Fall”

AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)

WOD 080918

Thursday

“Paul Bunyan”

AMRAP 15:
60 Double Unders
21/15 Calorie Row
15 Deadlifts (225/155)

WOD 080818

Wednesday

“Big Clean Complex”

6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

WOD 080718

Tuesday

“Lead Foot”


AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups


rest 4 minutes 


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar


rest 4 minutes 


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

WOD 080618

Monday

Back Squat

3 Sets of 5

“Thin Air”

4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Row

WOD 080518

Sunday

“Hot Water”

AMRAP 12:
250 Meter Row 
15 Push-ups

WOD 080518

Saturday

“31 Heroes”

AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

WOD 080318

Friday

Deadlift

Heavy Set of 10

“Captain Insano”

3 Rounds:
20 Deadlifts (155/105)
15/10 Calorie Row
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Row

WOD 080218

Thursday

“Strict Nicole”

AMRAP 20:
400 Meter Run
Max Strict Pull-ups

WOD 080118

Wednesday

“Hot Sauce”

AMRAP 3: 

21/15 Calorie Row 

21 Lateral Erg Burpees 

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3: 

18/13 Calorie Row 

18 Lateral Erg Burpees 

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3: 

15/11 Calorie Row 

15 Lateral Erg Burpees 

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3: 

12/9 Calorie Row 

12 Lateral Erg Burpees 

Max Overhead Squats (135/95)