WOD: 5 rounds for time 100m Run 1 Rope Climb 1 Peg board ascent Top/E 10 Alt. DB Snatches 50/35 17 Min time cap.

WOD: Each for time 1 Mile for time rest as needed 500m Row for time Rest as needed 30 Cal. Assault Bike for time Do in any order. Must use assault bike. Athletes track your own times. This WOD is more for your own personal records. It is always good to have times for things…

WOD: 8 rounds for time 8 Alt. Pistols 8 Hand Release Push-Ups

WOD: 5 rounds for time 15 Overhead squats 95/65 400m Run

WOD: 21-15-9 for time Thrusters 95/65 Double-Unders Push-Ups Front Squats 95/65 Double-Unders Pull-Ups 20 Minute time cap.

WOD: 18 Min AMRAP of 400m Run 10 Burpees 20 Toes to Bar 30 Walking Lunges

WOD: 15 mins to establish 1 RM deadlift Then Every 2 minutes for 5 rounds 20 Deadlifts 225/155 10 Strict DB Shoulder Press 35/20 100m Medball Sprint 20/14 2 Min break between rounds

WOD: 3 rounds of “TABATA” “Tabata” Row Rest 1 minute “Tabata” Burpees Rest 1 minute “Tabata” Row *The TABATA interval is 20 sec. of work, 10 sec. of rest. For 8 intervals Note: Your TABATA score is the least number of calories rowed or reps performed in any of the 8 intervals.

WOD: 5 rounds of 3 min AMRAP of 5 Handstand Push-Ups 5 Double Kettlebell Snatches 53/35 *only completed rounds count as score. 2 Minute rest in-between each round.

WOD: 17 min. AMRAP of 1 Rope climb 7 Back Squat (w/rack) 185/130 30 Double-Unders

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