WOD

Strength

3x5 Strict Pull Up

0r 3 Weighted Pull Up

3x8 Front Squat

Workout

"Chest Hair"

For Time:

25 Thruster 95/65

400m Run

25 Chest to Bar Pull Up

400m Run

25 Thruster 95/65

Strength

Build to Heavy

Single Hang Squat Snatch

4x20 Alt V-Up Toe Touch

Workout

9 Min AMRAP

10 Hang Squat Snatch 75/55

30 Double Under

Workout

"Deck of Cards"

52 Cards For Time

As a Class Team

Hearts: Devil Press

Diamonds: Single Arm OHS

Spades: Burpee

Club: Ab Mat Sit Up

Strength

3x 20 Seconds Each

DB Romanian Deadlift

Hallow Hold

DB Strict Shoulder Press

Arch Hold

DB Plank Row

2x Toes to Bar Progression

Workout

"Eighteen Wheeler"

18 Min AMRAP

12/9 cal Bike

15 Wallball 20/14

12 Alt DB Snatch

9 Toes to Bar

Strength

Build to Heavy

Set of 5 Deadlift

4x1 Minute Plank

Workout

Teams of 3

25 Min Cap

100 DL 135/95

200m Sled Push

75 DL 185/135

200m Sled Push

50 DL 225/155

200m Sled Push

Skill

5x1 Min Double Under Practice

4x20 GHD MB Sit Up

Workout

"Slap Happy"

5 Min

Buy In: 100 DU

12 Front Squat 95/65

4 Burpee Box Jump 24/20"

5 Min Rest

5 Min

Buy In: 100 DU

12 Front Squat 115/80

4 Burpee Box Jump 24/20"

5 Min Rest

5 Min

Buy In: 100 DU

4 Front Squat 135/95

4 Burpee Box Jump 24/20"

Strength

Build to Heavy

Complex

1 Hang Power Clean

+ 1 Power Clean

4x20 Seconds Each

Left, Right, Front Plank Hold

Workout

For time:

15 Power Clean 155/115

600m Run

10 Power Clean

400m Run

5 Power Clean

200m Run

Strength

Build to Heavy

3 Weighted Pull Up

3x25 GHD Sit Up

Workout

"Death Race"

5 Rd/Time

15/10 cal Bike

10 Burpee

Skill

5x1 Minute

HS/Handstand

Walk Practice

4x2 Ring Muscle Up

Progressions

Workout

For time:

150' Walking Lunge

150' Bear Crawl

30 Box Step Up 50/35

100' Walking Lunge

100' Bear Crawl

20 Box Step Up 50/35

50' Walking Lunge

50' Bear Crawl

10 Box Step Up 50/35

Strength

Build to Heavy

Set of 3 Push Jerk

4x15 Side KB Raise

Each Side

Workout

"Bel-Air"

15 Min AMRAP

40 Double Under

20 DB Clean & Jerk 50/35

40 Double Under

20/15 cal Row

Workout

"Jelly Belly"

For Time:

50-40-30-20-10

25-20-15-10-5

10-8-6-4-2

Ab Mat Sit Up

Bike cal

Deadlift 275/185

Skill/Core

4x1 Minute

Handstand/HS Walk

Practice

3x15 Side Plank

+ 15 Side Crunch Each Side

Workout

"Strict Nicole"

20 Min AMRAP

400m Run

Max Effort Strict Pull Up

Strength

10 Min Alt EMOM

a. 3 Behind Neck Press

+ 2 Overhead Squat

b. 15 GHD Sit Up

Workout

Every 5 Minute 5 Rd

30 Air Squat

20/15 cal Row

7 Power Snatch 115/85

Workout

"You go I go"

25 Minute AMRAP

Partners Alternating

3 Pull Up

6 Box Jump 24/20

9 Wallball 20/14

12 Push Up

15 Ab Mat Sit Up

*Each Complete before

Alternating & Only One working at a time

Strength

3xToes to Bar

Progression

Work Up to

WOD Deadlift

Workout

"Joker"

1-2-3-4-5-6-7-8-9-10

10-9-8-7-6-5-4-3-2-1

Toes to Bar

Deadlift 225/155

Strength

Find Heavy

2 Front Squat

(Pause @ Bottom)

Find Heavy

Hang Squat Clean

Workout

"Dirt Nap"

3 Rd/Time

15 Hang Squat Clean 115/80

15 Lateral Burpee

Strength

3x3 Strict or Weighted

Pull Up

3x20 GHD MB Sit Up

Workout

"Dirt Road"

3 Rd

30 Ab Mat Sit Up

15/10 cal Bike

10 Pull Up

200m Farmer Carry 24/16kg

2 Rd

30 Ab Mat Sit Up

15/10 cal Bike

10 Pull Up

200m Farmer Carry 24/16kg

1 Rd

30 Ab Mat Sit Up

15/10 cal Bike

10 Pull Up

Strength

5x4 Behind Neck

Push Press +12 Back

Rack Lunges

Workout

"Fight Gone Bad"

3 Rd 1 Minute Each

Wallball 20/14

SDLHP 75/55

Box Jump 20"

Push Press 75/55

cal Row

Rest

Strength

5x1-3 Position

Power Clean

*Start at 65% Add Each Round

4x1 Minute Plank Hold

Workout

3 Rd

15 Power Clean 115/85

20 Push Up

2 Rd

27/21 cal Row

75 Double Under

1 Rd

35/25 cal Bike

Skill

4x1 Wallclimb

30 Second Hold

+ 30 HS Practice

3x15 Each Side

KB Side Raise

Workout

"Wall Street"

3 Rd

800m Run

40 KB Swing 24/16

40 Wallball 20/14