WOD
"Hook and Ladder"
[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks 95#/65#
[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks 95#/65#
[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks 95#/65#
*Score is total time of all 3 rounds
WOD
"Hot Route"
AMRAP 18:
Buy-In: 1 Mile Run
AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50's/35's)
WOD
"7-on-7"
AMRAP 7:
4 Pull Ups
8 Front Squats 185#/135#
12/9 Calorie Bike
16 Toes to Bar
Rest 3 Minutes
AMRAP 7:
4 Pull Ups
8 Front Squats 155#/105#
12/9 Calorie Bike
16 Toes to Bar
WOD
"Cookie Monster"
AMRAP 15:
20 Power Snatches 95#/65#
40 Double Unders
20 Burpees
40 Double Unders
