W.O.D.

Group Warm Up

WOD:
For Time:
Buy In- 50 Sit Ups
then
10 Rounds of:
5 Pull Ups
10 Push ups
15 Air Squats

STRENGTH:
8 Minute Emom
min 1- 12 Air Squats
min 2- 7 Burpees

WOD:
12 Minute AMRAP:
12 Push Press
9 Barbell Push Ups
24 Double Unders / 48 singles

Group WOD:
In teams of 2-3 people
7 Rounds for time
10 Floor Press (115/75)
7 Toes-2-Bar
10 K/B Swings (53/35)
250 m (together)

*Each athlete starts at a different station and cannot move to next station until athlete in front of them is done. Once each athlete completes all three stations, all athletes run 250 together*

Go-Get-It Friday
WOD:
E5MOM
4 Rounds
250 m Run
25 Wall Balls (20/14)
15 Pull Ups / Ring Rows

Strength:
Benchpress 5×5

WOD:
12 Min Ascending Ladder (by 1’s)
Burpees
Boxjumps (24/20)

WELCOME HOME!!!

Strength/Group Warm Up

WOD:
11 Min AMRAP
5 Deadlifts (95/65)
7 Hang Cleans (95/65)
9 Shoulder to Overhead (95/65)
11 Double Unders (22 Singles)

WOD:
“Christine”
3 Rounds for Time
500 m Row/Run
10 Deadlift (body weight)
20 Box Jumps (24″/20″)

STRENGTH:
Tabata 1: Sit-ups
Tabata 2: Push-Ups

WOD:
For Time:
12-10-8-6-4-2
Power Cleans (105/75)
Shoulder to Overhead (105/75)
Back Squats (105/75)

Strength:
Bench Press (3 x 7)

WOD:
Buy-In:
800 m Run
THEN
3 Rounds for Time:
10 Hang Clean (1/2 body weight)
25 Double Unders
THEN
800 m Run

Strength:
5 x 10 Seated OH Press

WOD:
5 Rounds for Time:
250 m Run
5 Pull Ups
10 HR Burpees