WOD 050118

Tuesday

“Jerry”

For Time:
1 Mile Run
2,000 Meter Row
1 Mile Run

WOD 043018

Monday

“Fran”

21-15-9:

Thrusters (95/65)

Pull-Ups

WOD 042918

Sunday

“Tubthumping”

3 Rounds:
AMRAP 4: 
Row for Calories
On the 0:00 – 5 Burpee Box Jump Overs (24/20)
On the 1:00 – 4 Burpee Box Jump Overs (24/20)
On the 2:00 – 3 Burpee Box Jump Overs (24/20)
On the 3:00 – 2 Burpee Box Jump Overs (24/20)
Rest 2:00 between rounds

WOD 042818

Saturday

“Hurricane”

3 Rounds:
800 Meter Run
21 Power Cleans (155/105)

WOD 042718

Friday

Overhead Squat

Build to a Heavy Double

“TKO”

For Time: 
35/25 Calorie Row
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80) 
15 Overhead Squats (115/80) 
9 Squat Snatches (115/80)

WOD 042618

Thursday

“Half and Half”

Teams of 2

8 Rounds: 

400 Meter Row

200 Meter Bag/Plate Run (50/35)

WOD 042518

Wednesday

Hang Squat Clean

Build to Heavy Single

“Under the Lights”

AMRAP 8: 
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…
Up by (3) reps each round

WOD 042418

Tuesday

“Play Dead”

AMRAP 5:

Buy-In: 600 Meter Run 

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:

Buy-In: 400 Meter Run 

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:

Buy-In: 200 Meter Run 

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

WOD 042318

Monday

“Spin Doctor”

AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)

WOD 042218

Sunday

“On the Prowl”

3 Rounds For Time:

25/18 Calorie Row

200 Meter Prowler Push (Empty)

25/18 Calorie Row

Rest 3:00 Between Rounds

WOD 042118

Saturday

“Century Club”

Teams of 3
For Time: 
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24/20)
100/75 Calorie Row

25 Minute Time Cap

WOD 042018

Friday

“Surfer on Acid”

3 Rounds:
400 Meter Run
21 Burpees

WOD 041918

Thursday

“Rack City”

For Time:
10 Power Cleans (155/105) 
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

WOD 041818

Wednesday

“Full Circle”

For Time: 
1500 Meter Row
100 Double Unders
50 Calorie Row
100 Double Unders 
1500 Meter Row

WOD 041718

Tuesday

Squat Snatch

Build to a Heavy Single

“Ring of Fire”

AMRAP 9:
1 Ring Muscle-ups 
1 Squat Snatch (135/95)
2 Ring Muscle-ups 
2 Squat Snatch (135/95)
3 Ring Muscle-ups 
3 Squat Snatch (135/95)
…
Up by (1) rep until finish

WOD 041618

Monday

“Marathon Monday”

2 Rounds For Time: 
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)

WOD 041518

Sunday

“Jump Ship”

AMRAP 18:
21/15 Calorie Row
18 Jumping Lunges
15 AbMat Sit-ups
12 Hand Release Push-ups

WOD 041418

Saturday

“Adderall”

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

WOD 041318

Friday

“Belt Buckle”

For Time: 
1,000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees

WOD 041218

Thursday

“Strongman Style”

Teams of 4-5:
AMRAP 25 (5 Minutes at Each Station): 
Prowler Push
Plate Push
Calorie Row
Med Ball Clean 
Back Rack Barbbell Carry

WOD 041118

Wednesday

Back Squat

Heavy Set of 5

“Elbow Grease”

Alternating On the Minute x 14 (7 Rounds):
Odd – 14/10 Calorie Row or 200m Run
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

WOD 041018

Tuesday

“Helen”

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

WOD 040918

Monday

Power Clean and Jerk

Build to Heavy Single

“Grace”

For Time:

30 Clean and Jerks (135/95)

WOD 040818

Sunday

“Water Pump”

AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Calorie Row

WOD 040718

Saturday

“Nancy”

5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

WOD 040618

Friday

“Freaky Friday”

Teams of 2
AMRAP 20:
50/35 Calorie Row
50 Burpees
50/35 Calorie Row
50 Kettlebell Swings (53/35)

WOD 040518

Thursday

“Meter Maid”

For Time: 
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run

WOD 040418

Wednesday

Deadlift

Build to a Heavy Set of 5

“Detention”

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

WOD 040318

Tuesday

“Life Alert”

AMRAP 4:
27/21 Calorie Row
21 Toes to Bar
15 Front Squats (115/80)

rest 4 minutes

AMRAP 4: 
24/18 Calorie Row
18 Toes to Bar
12 Front Squats (135/95)

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
15 Toes to Bar 
9 Front Squats (155/105)

WOD 040218

Monday

Power Snatch

Build to Heavy Single

“Isabel”

For Time:
30 Snatches (135/95)

WOD 040118 - Easter Sunday

Sunday

“Front to Back”

3 Rounds, Not for Time:
10 Strict Toes to Bar 
20 Romanian Deadlifts (45/35)
30 Abmat Sit-Ups
40 Banded Good Mornings