WOD
"Hurricane"
3 Rounds For Time:
800 Meter Run or 1000 Meter Row or 60 Cal Bike
21 Power Cleans 155#/105#
Home WOD
5 Rounds For Time:
400 Meter Run, 500 Meter Row or 30/25 Cal Bike
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell Overhead Squats
*Power Snatches Change Arms Every Rep
*Overhead Squats Change Arms as Athlete Chooses
No Equipment
5 Rounds For Time:
400 Meter Run
20 "Odd-Object" Ground-to-Overhead
20 "Odd-Object" Squats
WOD
"Cindy"
20 min AMRAP
5 Pull-Ups
10 Pushups
15 Squats
Home WOD
For Time:
100 Alternating Dumbbell Clean and Jerks (alternate ever 5 reps)
*On the Minute: 5 Burpees Over Dumbbell
No Equipment
For Time:
100 Odd-Object" Ground-to-Overhead (alternate every 5 reps)
*On the Minute: 5 Burpees Over "Odd-Object"
Strength
Shoulder Press
Build to a heavy single
Push Press
Build to a heavy single
WOD
"Lickety-Split"
For Time:
21-18-15-12-9:
Sumo Deadlift High Pulls 75#/55#
Push Press 75#/55#
Home WOD
AMRAP 18:
60 Double Unders (90 Singels)
30 Dumbbell Reverse Lunges
15 Reverse Burpees
No Equipment
AMRAP 18:
60 Line Hops
30 "Odd-Object" Reverse Lunges
15 Reverse Burpees
WOD
"Fast Five"
AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
21 Front Squats 135#/95#
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
15 Front Squats 155#/105#
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Front Squats 185#/135#
Home WOD
For Time:
50-40-30-20-10: Sit-ups
50-40-30-20-10: Push-ups
25-20-15-10-5: Strict Pull-ups
No Equipment
For Time:
50-40-30-20-10: Sit-ups
50-40-30-20-10: Push-ups
50-40-30-20-10: "Odd-Object" Bent Over Rows
