WOD

Labor Schedule: 8am, 9am and 10am classes only General warm-up Then…, 15min to Power Clean a heavy 1 rep Then.., 30min AMRAP 100 cal row 15 Box step ups 30/24 15 Burpees

Labor Schedule: 8am, 9am and 10am classes only. With a running clock: With a partner…. …at the 0:00 AMRAP 8: 20 Cal Row 30 American KB Swings 70/53 2min rest …at the 10:00 AMRAP 8: 20 Cal Assault Bike 30 SDHP’s 115/75 2min rest …at the 20:00 AMRAP 8: 30 Cal Assault Bike 20 Front…

Labor Schedule: 8am, 9am and 10am classes only. General Warm-up Then…, Every 7min. x 5 rounds: 400m Run 400m Row 10 DB Power Cleans 50/30 10 Alt. DB Snatches 50/30 10 DB Box Step Overs 20” (one Db) Rx : 12 reps Then…, Build to 3 rep Max Overhead Squat. @32X1.

General Warm-up Then.., 4 Rounds: 1min. of Max Cal Ski (Goal: 15+) 15sec. Transition 1min. of Max DB Bench Press 50/30+ 15sec. Transition 1min. of Max GHD situps or Russian twist 35/25 Rest 90sec and HYDRATE!! Then… 4 -5 Rounds: 10 BB Lateral Lunges on each leg (20 total) 95/65 25 Heavy KBS 88/70

General Warm-up Then..., Snatch warm-up 4 Sets @ Hard efforts 95% 6 Hang Power Snatch or muscle snatch 6 Burpees Over Barbell Row 200/150m rest walk -2mins *record time each set 4 Sets @ Hard efforts 95% 8 Push Pressl TnG (from floor) 10 C2B Bike 30sec HARD Rest walk -2mins *record time and Calories...

General Warm--up Then.. Clean Warm-up.... Every 2min. x 7 Rounds: 15 TTB 3 Squat Cleans (climbing) Pick something around 60-65% to start and add whenever you feel like you can, if you can. Then.., Back Squat 2,2,2,2 @ 40X0 *if paused longer than 0sec at the top - set is over Then..., 3-4 Rounds NFT...

Monday Chipper 35min. running clock... 2 Rounds: 25/18 Cal Bike 25 Deadlifts 225/155 immediately into: 2 Rounds: 25 Wall Balls 20/14 25 Jerks 115/75 immediately into: 2 Rounds: 25 Burpees 25 American KB Swings 53/35 *RX+ is 30 reps of everything. Finish With: Light pace mile run ( 3x around the block )    ...

General Warm-up Then.., 5min. AMRAP of: 8 Alt. DB Snatches 50/35 9 Push-ups 10 Air Squats Rest 1min. x 2 Rounds immediately into; 5min. AMRAP of: 8 DB Power Cleans 50/35 9 Push-ups 10 Bodyweight Lunges Rest 1min. x 2 Rounds immediately into; 5min. AMRAP of: 8 DB Push Press 50/35 9 Push-ups 10 Step...

General warm-up Then.., For Time: 2 Rounds: 50 Cal Row 25 Snatches 135/95 2 Rounds: 400m Run (100m intervals) 25 Clean and Jerks 135/95 2 Rounds: 50 Cal Assault Bike 25 Thrusters 135/95 *No rest between sections. Only 1 person works at a time. Teams of 2. This is going to be a spicy one!…

General Warm-up Then.., Every 2min. x 10 Rounds: 3 Front Squats *Share your weights quickly and only go as heavy as you can without failing and in the 2min. window. *You are welcome to start light and build as gradually as you like. Then…, 15min. AMRAP 200m Run 5 Muscle ups or 10 Ring dips….