WOD

Monday: WOD: 15 Burpees to bar 400 M Run 15 Burpees to bar 5 Rounds each for time rest 3 min between each set Tuesday: WOD: 8 sets – 1 every 3 min 15/12 Calorie Ski Rest 45 Seconds 12/10 Calorie Bike rest the remainder of the 3 minutes score is the time each round […]

Monday: WOD: 10 Min to find 1 Heavy Single Snatch rest 2 min 3 Shuttle Runs (25′ down and back =1) 3 Hang Power Cleans Max Calorie Row 8 Rounds of 2 min AMRAP- rest 2 min after each round Tuesday: WOD: “4th of July 1776” Teams of 3: Complete 1776 reps (no more than

Monday: WOD: 10 OHS 15 MB Situps 10 OHS 15 TTB 10 OHS 3 rounds each for time rest 1:1 Tuesday: WOD: 10 MIN EMOM: 1 Squat Snatch (75%) rest 2 min then: 21-15-9 Deadlifts Box Jumps for time Wednesday: WOD: 10 Min EMOM: 1 Squat Clean (75%) rest 2 min then: 18/14 Ski 18

Monday: WOD: 8 Min AMRAP 3.6.9.12… and so on of Double DB Push Press after each round do 10 Box Jump Overs rest 5 min 8 Min AMRAP 3.6.9.12 and so on of Box Jump Overs after each round do 10 Double DB Push Press score is reps Tuesday: WOD: 3 Sets of 1 Power

Monday: WOD: 5 Sets of 2 Min AMRAP 12 BBJO then max TTB in remaining time score is total TTB Tuesday: WOD: 12 Min: 3 Sets of 1 Snatch (85%) 3 Sets of 1 Snatch Grip DL (100%) rest 2 min then: 15/12 Calorie Row 10 KBS 5 Strict HSPU 15 MIN AMRAP Wednesday: WOD:

Monday: WOD: 15/12 Calorie Ski 12 Bar Facing Burpees 12 Squat Clean Thrusters 3 Round Each for Time Rest 1:1 between each round Tuesday: WOD: 3 Sets of 2 Power Snatch (75%) 3 Sets of 2 OHS (70-80%) rest 2 min then: 8 KBS 8 Box Jump Overs 8 Min AMRAP Wednesday: WOD: 3 Sets

Monday: WOD: Murph – 1 Class ONLY 9:30 AM 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run for time Tuesday: WOD: 50-40-30-20-10 Calorie Row (guys) 40-32-24-16-8 Calorie Row (ladies) for total time (rest 1 min between ea round) rest 2 min then: 10 MIN: 2 Sets of 3

Monday: WOD: 5 sets of: 200 M Run 15 Pull Ups; 30 Push Ups; 45 Air Squats 200 M Run rest 3 min between sets each set for time Tuesday: WOD: 12 min: 3×3 Squat Snatch (6 min-70% of single heavy 3×3 OHS (6 min- 70-80% of single heavy squat snatch) rest 2 min then:

Monday: WOD: Teams of 2 25 Min AMRAP- you go; I go 5 Strict Pull Ups 10 Push Ups 15 Air Squats Score is total rounds Tuesday: WOD: 10 Min: 3×3 Squat Snatch ( 65-75%) then 3×3 Snatch Grip DL (90%) rest 2 min then: 21-15-9 Calorie Row (ladies-16-12-9) 9-7-5 -Alt. DB Snatch at min

Monday: WOD: Murph Prep Monday  4 Rounds of: 200 M Run; 10 Pull Ups 20 Push Ups; 30 Air Squats rest 4 min then: 8 Rounds of: 100 M Run; 5 Pull Ups 10 Push Ups; 15 Air Squats each section for time Tuesday: WOD: 5000/4500 M Row for time rest 3 Min min then: