WOD
"Buckle Up"
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Dumbbell Walking Lunge 50#/35#
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row
*Score is total AbMat Sit-Ups and Calories
WOD
"Speed Limit"
AMRAP 15:
Buy-In: 100/80 Calorie Assault Bike
Directly Into...
Max Rounds:
8 Burpee Box Jumps 24#/20#
8 Chest to Bar Pull-ups
Strength
Barbell Complex
Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks
WOD
”Rack City”
For Time:
10 Power Cleans 155#/105#
50 Air Squats
10 Front Squats 155#/105#
50 Air Squats
10 Push Jerks 155#/105#
50 Air Squats
WOD
"Group Hug" (Team Version)
Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Calorie Assault Bike
5 Hang Power Snatches
Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)
