WOD Every 3:00 (8 sets)60 Double Unders or 40 Heavy DU15/12 Calorie Assault Bike3 Squat Cleans (185/125) *Score will be the slowest out of the eight rounds.* Target time each set: Sub 2 minutes* Time cap: 2:30
WOD Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups * Target time: 8-10 minutes* Time cap: 14 minutes
WOD 3 Rounds20 Box step ups20 Burpee box jump overs400m Run Time cap- 22:00
WOD 15 Sets:30 secs on/30 secs offCalorie Assault Bike * Target number of Calories each set: 10/8+ Skill 5 sets5-8 Kipping Chest to Bar (no butterfly)3 High Box Jumps– Rest as needed between sets/Try and hit the box jumps right after pull-ups –
WOD For Time:21-18-15-12-9-6Double Dumbbell Power Cleans (50s/35s)V-Ups * Target time: 8-10 minutes* Time cap: 14 minutes SWOD 5×5 Back Squat*Build across 5 sets to max 75% 1RM
WOD For Time:25 Burpee Over Rower500/400m Row25 Burpee Over Rower* Target time: 4:30-6:30* Time cap: 10 minutes Skill EMOM 103-5 Strict Pull-Ups(Optional: 1 sec Pause at the top + 2-3 second negative)
Burn 20 AMRAP5-10-15Assault Bike CalsPush-upsSit-UpsAir Squats *After the round of 15, go back and start at 5’s again. Repeat for 20 min.
WOD 5 sets2:00 Amrap2 Rope Climbs10/8 Calorie RowMax Rep Back Squats (135/95)– rest 1:00 between sets – 4th and 5th rounds extended to 3 minutes.Go until 75 reps of Back Squats are complete.
WOD 400m Run63 Deadlifts (95/65)400m Run45 Hang Power Cleans (95/65)400m Run36 Thrusters (95/65)400m Run * Target time: 15-17 minutes* Time cap: 20 minutes
WOD 5 rounds30 Slam Balls (20/10)20 Push-Ups20 Box Jump Overs (24/20) * Target time: 14-16 minutes* Time cap: 20 minutes SKILL 10 minutes TOTAL* Practice the Kip, warm up the pull, Work up to box jump height– into-3-5 sets5-8 Kipping Chest to Bar (no butterfly)3 High
