WOD: 5 Rounds of 400m Run 10 Knees to Elbows 10 Alt. Turkish Get-Ups 53/35 20 min time cap.

WOD: For time: 50 Cal Row 5  Handstand Push-Ups 40 Cal Row 4 Handstand Push-Ups 30 Cal Row 3 Handstand Push-Ups 20 Cal Row 2 Handstand Push-Ups 10 Cal row 1 Handstand Push-Ups

WOD: For time 21-15-9 of Thrusters 95/65 Bar Facing Burpees *400m run after each round

WOD: Max rounds in 3 mins of 9 Squat 6 Push-Ups 3 Power Cleans 135/95 *Rest 1 min. Repeat for 5 rounds

WOD: For time 10 Alt. DB Snatches 50/35 50ft DB Front Rack Walking Lunge 20 Alt. DB Snatches 50/35 50ft DB Front Rack Walking Lunge 30 Alt. DB Snatches 50/35 50ft DB Front Rack Walking Lunge 40 Alt. DB Snatches 50/35 50ft DB Front Rack Walking Lunge 50 Alt. DB Snatches 50/35 50ft DB Front…

WOD: 5 rounds for time 15 Box Jump Overs 24/20 10 Toes to Bar 5 Handstand Push-Ups

WOD: 20 min AMRAP for total Double Unders 400m run Max effort Double Unders *Double unders and singles ONLY. No struggles.

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: 12 Minute EMOM of 2 Muscle-up + 4 Ring dips

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: 5 Rounds for time 30 UB Wallballs 20/14 @ 10/9 Rest as needed between sets. If you stop momentum the round doesn’t count. 25 Minute time cap.

WOD: For time  100m Sled pull 36/26 50 Double Unders 100m Sled Pull 51/41 40 Double Unders 100m Sled pull 76/61 30 Double Unders 100m Sled Pull 121/91 20 Double Unders 100m Sled pull 166/136 10 Double Unders Sled weights are a follows. Men- sled+10, +15, +25, +45, +45 = total weight 166# Women- sled, +15, +20, +30,…

WOD: 20 min EMOM of 30 Second Plank Hold (Even Min) 2 TGU 53/35 (Odd Min)

WOD: For time 1000m Row 200 Grass Hoppers 200 Jumping Lunges 10 min time cap.

WOD: 2 rounds for time 15 Back squats 185/135 400m Run 50 Sit-Ups 12 Min time cap.

WOD: 3 rounds for time 100m Walking Lunges 25 Hang Power Cleans 95/65 50 Double Unders 15 min time cap.

WOD: 18 Min AMRAP of 200m Sprint 20 Alt. Pistols 20 Shoulder Press 75/55

WOD: For time 1000 Row 50 Burpees 50 Box Jumps 24/20 800m Run

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