Author: jon

Complete 10 Rounds for Time:
Row 15 Calories
12 Burpees
*Rest 1 minute between rounds

Jerk

3-3-3-3

Then…

Complete 5 Rounds for Time:
30 Double Unders
5 Muscle-ups
15 Kb Swings (45/35)

Complete for Time:
Run 400m
50 Pull-ups
Run 400m
50 Push-ups
Run 400m
50 Sit-ups
Run 400m
50 Walking Lunges

“Karen”
150 Wall Ball Shots (20/14)

“Sham”
Complete 7 Rounds for Time:
11 Body Weight Deadlifts
1 Wall Sprint

WOD Dessert:
3 x 1 min Hollow Rocks

Deck of Cards Doubled
HEARTS: Push-ups
DIAMONDS: Kb swings
SPADES: Weighted Step-ups (30/20)
CLUBS: Russian twists (45/25)
*double the face value of the card for the exercise rep count

Complete 2 Rounds for Time:
1000m Row
50 Thrusters (65/45)
30 Chest to Bar Pull-ups

Push Press

5-5-5

Then…

EMOM to get to 100 Box Jumps!
3 Power Cleans (135/95)
Box jumps to the end of the minute (24/20)

Run 3 miles for time.

(Row 5k and more if rain prevents running.)

Back Squats
5-5-5

Then…

AMRAP in 10 mins:
25 Double Unders
20 Sit-ups
15 Wall Ball Shots (20/14)

EMOM x 10 mins
10 Kb Swings
Rest 3 minutes

EMOM x 10 mins
10 Toes to Bar
Rest 3 minutes

EMOM x 10 mins
Row 15 calories

Complete 5 Rounds for Time:
400m run
Plank walk, 40 ft.
7 Ring Dips
25 Double Unders

Front Squat
5-5-5-5

Push Press
5-5-5-5

Deadlift
5-5-5-5

10 Min AMRAP:
10 Burpee Box Jumps (20″)
15 Power Cleans (70% Max)

10-8-6-4-2
Kb Snatch, R arm
Kb Overhead Squat, R arm
Kb Snatch, L arm
Kb Overhead Squat, L arm
200m sprint between rounds and to end the WOD (5 total)

“Mary”
20 min AMRAP:
5 Handstand Push-ups
10 Pistols
15 Pull-ups

Complete For Time:
100 Double Unders
21 Front Squats (115/75)
21 Push Press (115/75)
100 Double Unders
15 Front Squats
15 Push Pres
100 Double Unders
9 Front Squats
9 Push Press

Izumi Tabata

Tabata Squat (for total reps)
Rest 1 min
Tabata Ring Row (for total reps)
Rest 1 min
Tabata Push-up (for total reps)
Rest 1 min
Tabata Sit-up (for total reps)
Rest 1 min
Tabata Superman Holds (not for score)

Shoulder Press
5-5-5

Then…

3 Rounds For Time:
5 Clean & Jerks (65% of 1RM)
25 Burpees
50 Speed Steps

Back Squats
5-5-5

Then…

15 min Dumbbell AMRAP:
12 Reps of each:
Db Chest Press (30/20)
Db Step-ups (20″ box)
Db Bent over Row
Db Snatch (Alt arms)

Complete For Time:
4 Rounds of:
Run 400m
Row 400m
40 Double Unders

“Jackie”

For time:
Row 1000m
50 Thrusters (45/35)
30 Pull-ups

21-18-15-12-9-6-3 reps for time:
DB walking lunge, (40/30#)
DB deadlift, (40/30#)
DB thrusters, (40/30#)

Push Press
5-5-5

Then…

5 rounds for time:

12 calorie row
12 Overhead squats (50% Max)
6 bar burpees

6 Rounds for time:
Run 400m
8 Ring dips
25 Sit-ups

“Cindy”

AMRAP in 20 minutes:

5 Pull-ups
10 Push-ups
15 Squats

5 rounds for time:
20 Wall ball shots (14/10)
20 SDHP (65/45)
20 Box jump (20″)
20 Push press (65/45)
20 cal row
Rest 1 minute

Front squat 5 Reps(40% Max)
100 singles
Front squat 5 Reps(50% Max)
100 running singles
Front squat 5 Reps(60% Max)
100 RRLL singles
Front squat 5 Reps(65% Max)
50 DUs
Front squat 5 Reps(75% Max)
50 DUs
Front squat 5 Reps(85% Max)
50 Dus

(rest 1:00 after use of jump rope)
*work to do all jump rope work unbroken

“Helen”
Complete 3 Rds for Time:
400m run
21 Kb Swings (50/35)
12 Pull-ups

Complete 5 Rounds for Time:

Farmer Carry (40/30) down to the wall, set down the dbs

broad jump 5 jumps to one direction

broad jumps back to the dbs

and farmer carry back to the gym

2 Rope Climbs (one at each rope)

15 HR push-ups