WOD:
L3:
E2MOM x 20 MINUTES
MIN 1&3 - 500/400m Row
MIN 2&4 - 15 Wall Balls (20/14)
L2:
E2MOM x 20 MINUTES
MIN 1&3 - 500/400m Row
MIN 2&4 - 12 Wall Balls (20/14)
L1:
E2MOM x 20 MINUTES
MIN 1&3 400/300m Row
MIN 2&4 - 10 Wall Balls (14/10)
Strength:
Hang Snatch
3-3-3-3-3
WOD:
L3:
AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Deadlifts
(50/35)
L2:
AMRAP x 10 MINUTES
10 Box Jumps (20/20)
10 DB Deadlifts
(35/20)
L1:
AMRAP x 10 MINUTES
10 Box Jumps (20/20)
10 DB Deadlifts (20/15)
(20/15)Strength:
Hang Snatch
3-3-3-3-3
WOD:
L3:
AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Deadlifts
(50/35)
L2:
AMRAP x 10 MINUTES
10 Box Jumps (20/20)
10 DB Deadlifts
(35/20)
L1:
AMRAP x 10 MINUTES
10 Box Jumps (20/20)
10 DB Deadlifts (20/15)
(20/15)
WOD:
L3:
5 SETS
400m Run
12 "Unbroken" TTB*
-Rest 1:00 b/t Sets-
L2:
5 SETS
400m Run
12 "Unbroken" Knees to Elbows
-Rest 1:00 b/t Sets-
L1:
5 SETS
400m Run
12 "Unbroken" Candlesticks
-Rest 1:00 b/t Sets-
Strength:
5 Rounds:
Every :90 1 Power Clean + 2 Front Squats
WOD:
L3:
3 ROUNDS
15 Power Cleans
12 Thrusters
9 Bar-Facing Burpees
(95/65)
L2:
3 ROUNDS
15 Power Cleans
12 Thrusters
9 Bar-Facing Burpees
(75/45)
L1:
3 ROUNDS
15 Power Cleans
12 Thrusters
9 Bar-Facing Burpees
(55/33)
*Time Cap: 12 Minutes
WOD:
L3:
100/80 Cal Bike
*Every 2:00 including at 0:00, perform 50 Double Unders.
L2:
90/70 Cal Bike
*Every 2:00 including at 0:00, perform 30 Double Unders.
L1:
80/60 Cal Bike
*Every 2:00 including at 0:00, perform 50 Single Unders.
Strength:
Overhead Squat
3-3-3-3-3
WOD:
L3:
21-15-9
Pull-ups
Hollow Rocks
*Run 200m after each couplet
L1:
21-15-9
Pull-ups
Hollow Rocks
*Run 200m after each couplet
L1:
21-15-9
Ring Rows
Hollow Rocks
*Run 200m after each couplet
WOD:
IN TEAMS OF 2...
L3:
800m Team Run Immediately Into...
10 ROUNDS
10 Power Cleans (135/95)
30 Double Unders Immediately Into...
800m Team Run
L2:
800m Team Run Immediately Into...
10 ROUNDS
10 Power Cleans (115/75)
30 Double Unders Immediately Into...
800m Team Run
L1:
800m Team Run Immediately Into...
10 ROUNDS
10 Power Cleans (85/55)
30 Single Unders Immediately Into...
800m Team Run
Strength:
Bench Press
3-3-3-3-3
WOD:
L3:
EMOM x 15 MINUTES
MIN 1 - 200m Run
MIN 2 - 1:00 Plank Hold
MIN 3 - 10 Deadlifts (185/155)
L2:
EMOM x 15 MINUTES
MIN 1 - 200m Run
MIN 2 - 1:00 Plank Hold
MIN 3 - 10 Deadlifts (155/125)
L1:
EMOM x 15 MINUTES
MIN 1 - 100m Run
MIN 2 - :45 Plank Hold
MIN 3 - 10 Deadlifts (125/95)
WOD:
L3:
AMRAP x 21 MINUTES
10 C2B Pull-Ups
15 Wall Balls (20/14)
20 Med-Ball Reverse Lunges*
L2:
AMRAP x 21 MINUTES
10 Pull-Ups 15 Wall Balls (20/14)
20 Med-Ball Reverse Lunges*
L3:
AMRAP x 21 MINUTES
10 Ring Rows 15 Wall Balls (14/10)
20 Med-Ball Reverse Lunges*
*Med-Ball held in Bear Hug
WOD:
L3:
1-2...9-10
Handstand Push-ups
Bent over row (135/80)
L2:
1-2...9-10
Pike Push-ups
Bent over row (115/65)
L1:
1-2...9-10
Push-ups
Bent over row (95/45)