WOD in the past

1. Strength
On the 1:30 x 6
3 Overhead Squats
*Build to a moderate heavy Set of 3!

2. Conditioning
"NEGATIVE NANCY"
For Time:
21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats

SWEAT: (30/20)
TRAIN: (35/25)
COMPETE: (40/30)

1. Conditioning
“GOOD & PLENTY”
- COMPETE -
On the 6:00 x 4
500/350 Meters Row
12 Burpee Pull Ups
21 Box Jumps (24"/20")

SWEAT: (400/275 Meters Row), 12 Burpees + 12 Ring Rows
TRAIN: 9 Burpee Pull Ups

2. Finisher
6x 30 Seconds On/ 15 Seconds Off (3 Rounds)
Side Plank Hold (Left)
Side Plank Hold (Right)

DAILY SWEAT

"MILKMAID"

0-5 Min: Accumulate 3 Minutes of Weighted Wall Sit (w/Dumbbell)
5-10 Min: 200 Double Unders
10-15 Min: 600 Meter D-Ball Run
15-20 Min: 100 Dumbbell Goblet Reverse Lunges
20-25 Min: 200 Double Unders
25-30 Min: 600 Meter D-Ball Run

SWEAT: (15/10); (15/10); 400 Single Unders
TRAIN: (17,5/12,5); (20/15); 150 Double Unders
COMPETE: (22,5/15); (20/15)

TEAM WOD

"THROW IT BACK"

IN TEAMS OF 3

AMRAP 16
8 Toes To Bar
8/6 Calories Ski Erg

Directly Into...

AMRAP 16
8/6 Calories Ski Erg
12 Wall Balls

SWEAT: (14/8); Hanging Knee Raises
TRAIN: (20/14); 6 Toes To Bar
COMPETE: (30/20)

1. Conditioning
"NICKNACK"
EMOM x 20 (10 Rounds):
Minute 1: X Calories Row
Minute 2: 1 Unbroken Set Strict Handstand Push Ups

SWEAT: 10/8 Calories Row, 1 Unbroken Set Push Ups
TRAIN: 12/9 Calories Row, 1 Unbroken Set Push Ups
COMPETE: 15/12 Calories Row, 1 Unbroken Set Strict Handstand Push Ups

2. Accessory Work
EMOM x 6
Minute 1: 20-30 Seconds Double Kettlebell Bent Over Row Hold @Top
Minute 2: 30 Seconds Max Tuck Ups

1. Conditioning:
"OH MY TOSH"
[On the 0]:
100 Meter Run + 2 Deadlifts
[On the 1:30]:
200 Meter Run + 4 Deadlifts
[On the 3:30]:
400 Meter Run + 6 Deadlifts
[On the 7:30]:
600 Meter Run + 8 Deadlifts
[On the 13:30]:
100 Meter Run + 2 Deadlifts
[On the 15:00]:
200 Meter Run + 4 Deadlifts
[On the 17:00]:
400 Meter Run + 6 Deadlifts
[On the 20]:
600 Meter Run + 8 Deadlifts

[Cap at 26:00]

FITNESS: (60/40)
PERFORMANCE: (80/60)
OPEN: (100/70)

1. Pausing Push Jerk
6-6-4-4-2-2
*Focus on Good Technique!
*W/ 1 Second Pause in Catch!
*Start @35-40% of your 1 RM!
*Build In Weight!

2. Conditioning
"BELLY ACHE"
AMRAP 16
9 Push Jerks
12 Kettlebell Swings
9 Push Jerks
24 AbMat Sit-Ups

FITNESS:(25/17,5); (16/12)
PERFORMANCE:(35/25); (24/16)
OPEN:(40/30); (32/24)

1. Back Squat
In 12 Minutes Build to a Heavy Set of 2 Reps!

2. Conditioning
"HEARTACHE"
"HEARTACHE"
3 Rounds For Time:
42 Air Squats
21 Box Jumps (24"/20")
18 Pull Ups

FITNESS: Ring Rows
PERFORMANCE: 12 Pull Ups

1. Power Clean Complex
0n the 1:30 x 7
1 Power Clean
+1 Hang Power Clean
*Build to a Heavy Complex

2. Conditioning
"JACK SPARROW"
For Time:
50/35 Calories Assault Bike
50 Hang Power Cleans
50 Lateral Barbell Burpees

FITNESS: (30/20)
PERFORMANCE: (40/30)
OPEN: (50/35)

DAILY SWEAT

FITNESS - PERFORMANCE - OPEN

6 Rounds on the 5:00
400/350 Meter Row
7 Barbell Strict Presses
10 Strict Ring Dips

*Build in weight each round
*Start @30-40% of your 1 RM

TEAM WOD

IN TEAMS OF 3

(You Go, I Go)
AMRAP 18:
30 Slam Balls
30 Double Dumbbell Step Overs (24"/20")

Rest 1 Minute

Into...

(Relay)
For Time:
21-15-9
Kettlebell Swings
Box Jump Overs (24"/20")

FITNESS: (15/10); (15/10); (16/12)
PERFORMANCE: (20/15); (17,5/12,5); (24/16)
OPEN: (30/20); (22,5/15); (28/20)

1. Strength
3-3-3-3-3-3
Pausing Front Squats
*1 Seconds Pause @Bottom Position
*Build in Weight! - AHAFA
*Start @40-45% of your 1 RM

2. Conditioning
"FRANCINE"
10 Rounds For Time
4 Front Squats
6 Pull Ups

FITNESS: (40/30)
PERFORMANCE: (50/35)
OPEN: (60/40); Chest To Bar Pull Ups

1. Conditioning
"TEAM PLAYER"
[Teams Of 2]
AMRAP 22:
Max Meter Assault Bike

Switch After Completing:
10 Lateral Dumbbell Burpees
100 Meter Double DB Farmers Carry

FITNESS: (15/10)
PERFORMANCE: (17,5/12,5)
OPEN: (22,5/15)

2. Accessory Work
4 Sets 30 Seconds On/ 30 Seconds Off
Max Band Pull Aparts
*w/ 1 Second Hold @"Top"

BENCHMARK WEDNESDAY

1. Deadlift
5 Sets of 4 Reps
*Moderate Weights (40-80%)
*N0 Max Out!

2. Benchmark WOD
"Diane"
For Time:
21-15-9
Deadlifts
Handstand Push-Ups

FITNESS: (60/40)
PERFORMANCE: (80/60)
OPEN: (100/70)

"PARTI TIME”

For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar

*Partition However You'd Like

FITNESS: 600 Single Unders, Hanging Knee Raises

1. Power Snatch
On the 2:00 x 5
5 - 4 - 3 - 2 - 1
*Build to a Heavy Single!
*Start @50-60% of your 1 RM Power Snatch
*NO TNG & QUALITY REPS!

2. Conditioning
"LEVELS"
For Time:
30-20-10
Power Snatches
60-40-20
Wall Balls

FITNESS: (20/15)
PERFORMANCE: (30/20)
OPEN: (40/30)

DAILY SWEAT

With a Running Clock
Minute 0-12:
12/10 Miles Assault Bike

Rest 1 Minute

Minute 13-25:
AMRAP 12
10/10 Single Arm Dumbbell Floor Presses
10 Alternating Double Dumbbell Plank Rows

Rest 1 Minute

Minute 26-32:
3 Rounds
Min 1) 30 Seconds Top of Ring Row Hold (Underhand Grip)
Min 2) 30 Seconds Max Banded Pull Apparts

FITNESS: (15/10)
PERFORMANCE: (17,5/12,5)
OPEN: (22,5/15)

TEAM WOD

"Turf & Turf"
[On the 0:00]
3 Rounds:
30/21 Calories Ski Erg
30 Toes To Bar

[On the 10:00]
2 Rounds:
60/45 Calories Ski Erg
200 Meter D-Ball Run

[On the 20:00]
1 Round:
90/75 Calories Ski Erg
120 Thruster

FITNESS: (20/15)
PERFORMANCE: (30/20)
OPEN: (35/25)

1. 3- Position Power Clean
On the 1:45 x 7
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean
*Build to a Heavy Complex

2. Conditioning
3 Rounds For Time
21 Power Cleans
21 Burpee Box Jumps

FITNESS: (35/25)
PERFORMANCE: (50/35)
OPEN: (60/40)

1. Conditioning
4 Rounds
AMRAP 4
X Calories Row
21 Kettlebell Swings
Max Meter Single Kettlbell Overhead Walking Lunges*

Rest 4 Minutes Between

FITNESS: (21/15 Calories Row); (12/8)
PERFORMANCE: (24/18 Calories Row); (16/12)
OPEN: (30/21 Calories Row); (24/16)

1. Push Press
In 12 Minutes Build to A Heavy Set of 3 Push Presses

2. Conditioning
2. Conditioning
AMRAP 12:
1-2-3-4-5-6-7-(...)
Push Presses
*20 Double Unders After Each Set of Push Presses
*Continue Adding 1 Push Press Each Round

FITNESS: (30/20), 40 Single Unders
PERFORMANCE: (35/25)
OPEN: (40/30)

1. Strength
Back Squats
10-8-6-4-2
*Build to a Heavy Set of 2
*Start @60-65% of your 1 RM Back Squat

2. Conditioning
"Highway to Hell"
In Teams of 2
For Time:
120 Double Dumbbell Devil Presses
*On the 2:00 Perform 15 Synchro Air Squats
*Starting at 00:00 with Air Squats

FITNESS: (15/10)
PERFORMANCE: (17,5/12,5)
OPEN: (22,5/15)

1. Strength
EMOM x 12 (4 Rounds)
Minute 1: 3-6 Tempo Chin Ups *Tempo:20X1
Minute 2: 6-8 Reps (Each Leg) Single Leg Kettlebell Romanian Deadlifts
Minute 3: Rest

2. Conditioning
5 Rounds For Time:
12 Chest To Bar Pull Ups
1:00 Double Kettlebell Farmers Carry Hold
200 Meter Run

FITNESS: Ring Rows, (16/12)
PERFORMANCE: Pull Ups, (24/16)
OPEN: (32/24)

DAILY SWEAT

For Time:
10 Burpees

10 Burpees
25 Calories of Choice (Ski/ Row/ Bike)

10 Burpees
25 Calories of Choice
50 Lateral Dumbbell Hops

10 Burpees
25 Calories of Choice (Ski/ Row/ Bike)
50 Lateral Dumbbell Hops
100 Russian Dumbbell Swings

10 Burpees
25 Calories of Chioce (Ski/ Row/ Bike)
50 Lateral Dumbbell Hops
100 Russian Dumbbell Swings
2:00 Minutes Plank Hold

FITNESS: (15/10)
PERFORMANCE: (17,5/12,5)
OPEN: (22,5/15)

TEAM WOD

In Teams of 3

AMRAP 24
8/6 Calories Bike
4 Power Cleans
6 Alternating Reverse Lunges

FITNESS: (30/20)
PERFORMANCE: (40/30)
OPEN: (50/35)

Rest 1 Minute

In 7 Minutes:
Build to a Heavy Power Clean (Each Athlete)