Partner WOD
50 Kettle Bell Swings
*Partner Holds
50 Back Squats
*Partner holds Plank
50 Box Jump Overs
*Alternating
50 Wall Ball sit ups w/Ab mat
2000m row
*Switching every 250m
10x100m Sprints
*Relay
Partner WOD
50 Kettle Bell Swings
*Partner Holds
50 Back Squats
*Partner holds Plank
50 Box Jump Overs
*Alternating
50 Wall Ball sit ups w/Ab mat
2000m row
*Switching every 250m
10x100m Sprints
*Relay
Strength/Skill
Power Cleans
WOD-10 min AMRAP
2 Wall Climbs
4 Burpees
6 Power Snatches
*Every minute Perform 5 Air Squats
Strength/Skill
Back Squats & High Jump
WOD
2 Rounds
1 Minute Max effort 1 Minute Rest
Shoulder Press
Wall Balls
Calorie Row
Defict Hand Release Push ups
Strength/Skill
Push Press & Rope Climbs
WOD-Partner You go I go
18-15-12-9-6-3
Thrusters
Pull ups
Strength/Skill
Front Squats & Ring Dips
WOD-2 rounds
400m Run
20 Deadlifts (225/135)
20 Over Head Lunges w/ Bumper Pate (45/35)
*After completing 2 rounds
60m Sled Pull
Strength/Skill
Hang Snatch & Double Unders
WOD- Ascending Ladder
8 min AMRAP
1-2-3-4-5-6-7-8-9-…….
Kettle Bell Swings
Goblet Squats
Toes to Bar
Filthy Fifty
Strength/Skill
*Members choice
WOD-For Time
50m walking lunge
40 Russian Twist with KB
30 Chest to bar Pull Ups
20 Handstand Push ups
10 Squat Cleans
50m walking lunge
Strength/Skill
Deadlifts & More Core
WOD
9 mins for total reps
1000m Row
Max Wall Balls
Strength/Skill
Thrusters & shoot Throughs
WOd
15 Min AMRAP
15 Power Snatch (75/45)
15 OHS (75/45)
15 Box Jumps