WOD 21 min EMOM (7 rounds)Minute 1: 20 Wall Balls (20/14)Minute 2: 12 DB Strict Press (40/25) or Strict HSPUsMinute 3: 20 Alternating V-ups * Target time each minute: 20-35 seconds* Time cap each minute: 45 seconds* No Score
WOD 3 Sets50 Double Unders12 Dumbbell Deadlifts (50s/35s)9 Dumbbell Hang Power Cleans6 Dumbbell Shoulder to Overhead– rest 2:00 –1 Set150 Double Unders36 Dumbbell Deadlifts (50s/35s)27 Dumbbell Hang Power Clean18 Dumbbell Shoulder to Overhead* Target time cap: 11-14 minutes* Time cap: 18 minutes
WOD Teams of 25 sets: (each/1:1)12/10 Calorie Assault Bike6 Power Snatch (135/95)12/10 Calorie Assault Bike * Target time each set: 1:40-2:00* Time cap each set: 2:30 minutes* Total time cap: 25 minutes
WOD 5 Sets30/24 Calorie Row20 Abmat Sit-Ups10 Burpee Over Rower– rest 3:00 between sets – * Target time: 25-27 minutes* Time cap: 30 minutes
WOD 50 Pull-ups400m Run21 Thrusters (95/65)800m Run21 Thrusters (95/65)400m Run50 Pull-ups * Target time each set: 14-16 minutes* Time cap each set: 25 minutes
WOD 20 EMOMMin 1- 15/12 Cal BikeMin 2- 4 Snatches 155/105 * No Score
WOD Teams of 2100 Box Jump Overs (24/20)100 Toes to Bar100 DB Push Press (50/35) or Strict HSPU100 Toes to Bar100 Box Jump Overs (24/20) *Partners split all work* Target time: 18-20 minutes* Time cap: 25 minutes
WOD 5 AMRAP40/32 Cal RowMax Distance SB Bear Carry (140/90)(25′ = 1 rep)– rest 3:00 –5 AMRAP40/32 Cal RowMax Distance Run (100m = 1 Rep)– rest 3:00 –5 AMRAP40/32 Cal RowMax Distance SB Bear Carry (25’= 1 rep)* Target number of distance each set:Workout 1:
WOD 7 rounds7 Push Press (95/65)7 Burpee over Bar50 Double Unders * Target time: 11-13 minutes* Time cap: 16 minutes Accessory 4 sets (No Score):15 Double DB Standing Bent Over Row*Rest 1:00-1:30 b/t sets*Build to a moderate weight, stay the same or build across sets
