WOD:
L3:
4 Rounds:
800m Run
15 Pull-Ups
30 Burpees

L2:
4 Rounds:
600m Run
10 Pull-Ups
30 Burpees

L1:
4 Rounds:
400m Run
10 Ring Rows
20 Burpees

All Levels:
Strict Press:
5x3 @ 77%

WOD:
“The Chief”
L3:
5 Sets at 3 Min
3 Power Cleans
6 Push-ups
9 Air Squats
(135/95)
-Rest 1:00 b/t Sets-

L2:
3 Power Cleans
6 Push-ups
9 Air Squats
(115/80)
-Rest 1:00 b/t Sets-

L1:
3 Power Cleans
6 Push-ups
9 Air Squats
(95/65)
-Rest 1:00 b/t Sets-

WOD:
L3:
Buy-in: 400m Plate carry (45/25)
Then,
50 Sit-ups
10 HSPU's
40 Sit-ups
10 HSPU's
30 Sit-ups
10 HSPU's
20 Sit-ups
10 HSPU's
10 Sit-ups
10 HSPU's
Cash out: 400m Plate carry (45/25)

L2:
Buy-in: 400m Plate carry (35/15)
Then,
50 Sit-ups
10 Elevated Push-ups
40 Sit-ups
10 Elevated Push-ups
30 Sit-ups
10 Elevated Push-ups
20 Sit-ups
10 Elevated Push-ups
10 Sit-ups
10 Elevated Push-ups
Cash out: 400m Plate carry (35/15)

L1:
Buy-in: 400m Plate carry (25/10)
Then,
40 Sit-ups
10 Push-ups
30 Sit-ups
10 Push-ups
20 Sit-ups
10 Push-ups
10 Sit-ups
10 Push-ups
Cash out: 400m Plate carry (25/10)

Strength:
Back Squat:
4x8 @ 75%
L2:
Back Squat:
5x3 @ 78%
L1:
Back Squat:
5x5 @ 73%

WOD:
L3:
20 Double Unders
30 Front Rack Lunges (95/65)
500/400m Row
30 Front Rack Lunges
120 Double Unders

L2:
90 Double Unders
30 Front Rack Lunges (75/45)
500/400m Row
30 Front Rack Lunges
90 Double Unders

L1:
120 Single Unders
30 Front Rack Lunges (55/33)
500/400m Row
30 Front Rack Lunges
120 Single Unders

TIME CAP FOR ALL LEVELS - 10:00 MIN

Strength:
L3:
Deadlift
4x3 @ 85%
L2:
Deadlift
5x3 @ 79%
L1:
Deadlift
5x5 @ 74%

WOD:
L3:
AMRAP x 12 MINUTES
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Up-Down Over Bar
(135/95)

L2:
AMRAP x 12 MINUTES
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Up-Down Over Bar
(115/80)

L1:
AMRAP x 12 MINUTES
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Up-Down Over Bar
(95/65)

WOD:
L3:
2km Row
5 Rounds:
10 Ring Dips
20 Wallballs (20/14)
1 Mile Run

L2:
2km Row
4 Rounds:
10 Bar/box Dips
20 Wallballs (20/14)
1 Mile Run

L1:
1km Row
4 Rounds:
10 Push-ups
20 Wallballs (14/10)
800m Run

HAPPY BIRTHDAY JOHN!!!!

Strength:
Strict Press:
5x5 @ 74%

WOD:
L3:
EVERY 3:00 x 4 SETS
100m Run
10 Burpee Box Jump Overs (24/20)
Max Push Jerk in the remaining time.
(135/95)
-Rest 1:30 b/t Sets-

L2
EVERY 3:00 x 4 SETS :
100m Run
10 Burpee Box Jump Overs (24/20)
Max Push Jerk in the remaining time.
(115/80)
-Rest 1:30 b/t Sets-

L1:
EVERY 3:00 x 4 SETS
100m Run
8 Up Down Box Step Overs (20/20)
Max Push Jerk in the remaining time.
(95/46)
-Rest 1:30 b/t Sets-

WOD:
L3:
5 ROUNDS
400m Run
60 Double Unders
20 Cal Bike
10 Chest to Bar Pull-Ups

L2:
5 ROUNDS
400m Run
50 Double Unders
20 Cal Bike
10 Pull-Ups

L1:
5 ROUNDS
200m Run
60 Single Unders
15 Cal Bike
10 Ring Row

Strength:
L3:
Back Squat:
4x3 @ 85%
L2:
Back Squat:
5x3 @ 75%
L1:
Back Squat:
5x5 @ 70%

WOD
L3:
AMRAP x 9 MINUTES
2-4-6 and so on...
Hang DB Clusters (50/35)
Sit-Ups

L2:
AMRAP x 9 MINUTES
2-4-6 and so on...
Hang DB Clusters (35/20)
Sit-Ups

L1:
AMRAP x 9 MINUTES
2-4-6 and so on...
Hang DB Clusters (20/15)
Sit-Ups

Strength:
L3:
Deadlift
4x1 @ 90%

L2:
Deadlift
5x3 @ 76%

L1:
Deadlift
5x5 @ 71%

WOD:
L3:
100 Double Unders
35 Air Squats
30 DB Deadlifts
75 Double Unders
35 Air Squats
20 DB Deadlifts
50 Double Unders
35 Air Squats
10 DB Deadlifts
(50/35)

L2:
75 Double Unders
35 Air Squats
30 DB Deadlifts
50 Double Unders
35 Air Squats
20 DB Deadlifts
25 Double Unders
35 Air Squats
10 DB Deadlifts
(35/25)

L1:
100 Single Unders
35 Air Squats
30 DB Deadlifts
75 Single Unders
35 Air Squats
20 DB Deadlifts
25 Double Unders
50 Air Squats
10 DB Deadlifts
(25/15)