WOD:
L3:
EMOM X 20
MIN 1: 15/12 Cal Row
MIN 2: 15 Burpees
L2:
EMOM X 20
MIN 1: 12/10 Cal Row
MIN 2: 12 Burpees
L1:
EMOM X 20
MIN 1: 10/8 Cal Row
MIN 2: 10 Up Downs
Strength:
Strict Press:
5x5 @ 71%
WOD:
L3:
3 ROUNDS FOR TIME
12 Box Jump Overs (30/24)
9 Power Snatch (115/85)
3 Bar Muscle Ups
L2:
3 ROUNDS FOR TIME
12 Box Jump Overs (24/20)
9 Power Snatch (95/65)
6 Chest to Bar Pull-Ups
L1:
3 ROUNDS FOR TIME
12 Box Step Overs (20/20)
9 Power Snatch (75/45)
6 Jumping Pull-Ups
WOD:
L3:
1 Mile Run
50 T2B
50 Russian KB Swings (70/53)
800m Run
25 T2B
25 Russian KB Swings (70/53)
L2:
1 Mile Run
30 K2E
50 Russian KB Swings (53/35)
800m Run
25 K2E
25 Russian KB Swings (53/35)
L1:
800m Run
30 K2C
50 Russian KB Swings (35/26)
400m Run
25 K2EC
25 Russian KB Swings (35/26)
Strength:
L3:
Back Squat:
3x10 @ 75%
L2:
Back Squat:
5x3 @ 70%
L1:
Back Squat:
5x5 @ 65%
WOD:
L3:
AMRAP x 10 MINUTES
1 Power Clean
1 Hang Power Clean
1 Push Jerk
200m Run
(135/105)
L2:
AMRAP x 10 MINUTES
1 Power Clean
1 Hang Power Clean
1 Push Jerk
200m Run
(115/85)
L1:
AMRAP x 10 MINUTES
1 Power Clean
1 Hang Power Clean
1 Push Jerk
200m Run
(95/65)
Strength:
L3:
Deadlift
5x2 @ 85%
L2:
Deadlift
5x3 @ 73%
L1:
Deadlift
5x5 @ 68%
WOD:
L3:
EMOM X 10
MIN 1: 6 Hang Squat Clean (135/95)
MIN 2: 5 Handstand Push Ups
L2:
EMOM X 10
MIN 1: 6 Hang Squat Clean (115/75)
MIN 2: 10 Hand Release Push Ups
L1:
EMOM X 10
MIN 1: 6 Hang Squat Clean (95/55)
MIN 2: 10 Kneeling Push Ups
WOD:
L3:
100 Double Unders
800m Run
600/500m Row
40 Alt. Hollow Body V-Ups
30 C2B Pull-Ups
20 Box Jumps (30/24)
L2:
75 Double Unders
800m Run
600/500m Row
40 Alt. V-Ups
30 Pull-Ups
20 Box Jumps (24/20)
L1:
100 Single Unders
400m Run
400/300m Row
40 Alt. Tuck Ups
30 Ring Rows
20 Box Step Ups (20/20)
Strength:
All Levels:
Strict Press:
5x5 @ 68%
WOD:
“GRETTEL”
10 ROUNDS FOR TIME
L3:
3 Power Clean and Jerks (135/95)
3 Burpees Over the Bar
L2:
3 Power Clean and Jerks (115/75)
3 Burpees Over the Bar
L1:
3 Power Clean and Jerks (95/55)
3 Up Downs Over the Bar
WOD:
L3:
AMRAP x 20 MINUTES
25/20 Cal Bike
100m KB Farmer Carry (70/53)
20 Sit-Ups
L2:
AMRAP x 20 MINUTES
20/15 Cal Bike
100m KB Farmer Carry (53/35)
20 Sit-Ups
L1:
AMRAP x 20 MINUTES
15/10 Cal Bike
100m KB Farmer Carry (35/26)
15 Sit-Ups
Strength:
L3:
Back Squat:
5x2 @ 85%
L2:
Back Squat:
5x3 @ 70%
L1:
Back Squat:
5x5 @ 65%
WOD:
L3:
EMOM 8:
4 Renegade Man Makers (50/35)
L2:
EMOM 8:
4 Renegade Man Makers (35/20)
L1:
EMOM 8:
4 Renegade Man Makers (20/10)
Strength:
L3:
Deadlift
4x3 @ 80%
L2:
Deadlift
5x3 @ 70%
L1:
Deadlift
5x5 @ 65%
WOD:
"ANNIE ON THE RUN”
L3:
50-40-30-20-10
Double Unders
Sit-Ups
L2:
50-40-30-20-10
Double Unders
Sit-Ups
L1:
50-40-30-20-10
Single Unders
Sit-Ups
*Run a 100m after each couplet.