WOD:

Option 1:

75/50 Calorie Bike

directly into

3 Rounds

21 C2B Pull-Ups

15 OH Squats (115/85)(75/55)

9 Clean & Jerks

Option 2:

5 Rounds

21 Push-Ups

21 Shuttle Sprints

21 V-Ups

WOD:

Option 1:

Teams of 2

20 min AMRAP

75 Wallballs

60 Sit-Ups

45/30 Calorie Row

30 Burpee Box Jumps

Option 2:

Cash-in: 75/50 Calorie Row

5 Rounds

15 Walballs

15 Sit-Ups

15 Box Jumps

WOD:

Option 1:

A. EMOM x 10

1 Hang Power Snatch + Power Snatch

B. “Randy”

75 Power Snatches (75/55)

Option 2:

EMOM x 20

1st min: 10-15 Russian Swings (70/53)

2nd min: 10-15 Strict Press (75/55)

3rd min: 10-15 GHD Sit-Ups

4th min: 20-30 Floor2Bar Touches

WOD:

Option 1:

A. Tempo Back Squats

5 x 2

7 seconds down, 3 second pause

B. 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

DB Front Squats (50/35)

*30 Double-Unders after every round*

Option 2:

5 Rounds

21/15 Calorie Row

15/10 Calorie Bike

50 Banded Ski Ergs

WOD:

Option 1:

16 min AMRAP

26 DB Hang Clean & Jerks (50/35)

22/16 Calorie Bike

18 Lateral Burpees

12 Deadlifts (245/165)

Option 2:

3 Rounds

200′ DB Farmer’s Carry (50/35)(40/25)

20 DB Bench Press

200′ DB Front Rack Carry

20 DB Deadlifts

WOD:

Option 1:

5 min AMRAP

27/21 Calorie Row

27 Thrusters (115/75)

27 Chest2Bar Pull-Ups

rest 5 mins

5 min AMRAP

21/15 Calorie Row

21 Thrusters (95/65)

21 Toes2Bar

rest 5 mins

5 min AMRAP

15/10 Calorie Row

15 Thrusters (75/55)

15 Pull-Ups

Option 2:

6 Rounds

15 Wallballs

:40 Plank

15 MB Knee-Ups

40 Mountain Climbers

WOD:

Option 1:

35/25 Calorie Bike

30 Power Cleans (95/65)

30 Toes2Bar

35/25 Calorie Bike

20 Power Cleans (125/85)

20 Toes2Bar

35/25 Calorie Bike

10 Power Cleans (155/105)

10 Toes2Bar

Option 2:

Open Gym!

WOD:

Option 1:

Teams of 3 (30 min cap)

100/70 Calorie Row

75 Box Jump Overs

50 Power Snatches (135/95)(95/65)

15 Rope Climbs

50 Power Snatches

75 Box Jump Overs

100/70 Calorie Row

Option 2:

20 min AMRAP

5 Rope Climbs

10 Clean & Jerks (135/95)

50 Double-unders/75 Sinlge-Unders

25/18 Calorie Row

15 Handstand Push-Ups

10 Front Squats (135/95)

50 Double-Unders/75 Single-Unders

25/18 Calorie Row

WOD:

Option 1:

A. Hang Squat Cleans

heavy single

B. For Time:

50 Burpees

40/30 Calorie Bike

30 Hang Squat Cleans (115/80)(95/65)

Option 2:

Every 3:00 x 5

21 Plate Hops

12 Shuttle Sprints

6 Deadlifts

*build in load every round*

WOD:

Option 1:

18 min AMRAP

21/15 Calorie Bike

3 Rounds of “Cindy”

10 Power Snatches (115/75)(95/65)

Option 2:

5 Rounds

10/15 Calorie Row

10 Push-Ups

10 Chin-Ups

10 Jump Squats