WOD:

Option 1:

"5K(aren)"

5 Rounds
1000m Run
30 Wallballs

*40 min cap*

Option 2:

4 Rounds

50 Mountain Climbers
15 Push-Ups
50 Scissor Kicks
15/10 Calorie Bike
50 Floor2Bar Touches
15 Ring Rows

REMINDER:
We are closed for the 4:30 & 5:30 pm class tomorrow

WOD:

A. Strict Press x 8

B. 4 min AMRAP
21/15 Calorie Bike
21 Burpees
21 Chest2Bar Pull-Ups

*rest 4 mins*

4 min AMRAP
18/12 Calorie Bike
18 Burpees
18 Toes2Bar

*rest 4 mins*

4 min AMRAP
12/8 Calorie Bike
12 Burpees
12 Pull-Ups

Option 2:

6 Rounds
20 Single Arm DB Push Press
20 Drop-in Toe Touches (each)
20 Banded Side Bends (each)
20 Calorie Row

WOD:
Option 1:
30 min AMRAP
Teams of 3
20 Double-Unders
4 Deadlifts (115/85)
3 Hang Power Cleans
2 Push Jerks 
1 Rope Climb

*switch after partner clears barbell*

Option 2:
30 min AMRAP
30 Plate Hops
30 Single Leg KB Deadlift
30 Push-Ups
30/21 Calorie Bike

WOD:
Option 1:
Every 2:00 x 10 
15/10 Calorie Bike
Max Burpee Box Jumps

Option 2:
Every 2:00 x 10 
20/15 Calorie Row
Max Floor2Bar Touches

WOD:
Option 1:
A. Back Squat x 15

B. For time: (20 min cap)
100' Farmer's Carry
1 Front Squat
1 Push Press
100' Farmer's Carry 
2 Front Squats
2 Push Presses
100' Farmer's Carry
3 Front Squats
...
100' Farmer's Carry
10 Front Squats
10 Push Presses

Option 2:
EMOM X 30 
GOAT

WOD:

Option 1&2:

Every 6:00 x 5

1000/800m Row or 50/35 Calorie Bike
then
Max Bodyweight Movement:
Round 1:Pull-Ups
Round 2: Push-Ups
Round 3: Sit-Ups
Round 4: Air Squats
Round 5: Shuttle Runs

WOD:
Option 1:
A. Deadlift x 5

B. 10 Rounds (10 min cap)
3 Snatches (115/85)
3 Burpees over Bar

Option 2:
25 min AMRAP
20 Weighted Good Mornings
20 Alternating Arnold's Press (standing)
20 Drop-ins (each)
200' Prowler Push

WOD:
Option 1:
10 min AMRAP
1600m Run
Max Calorie Bike
*rest 4 mins*
8 min AMRAP
1200m Run
Max Calorie Bike
*rest 3 mins*
6 min AMRAP
800m Run
Max Calorie Bike
*rest 2 mins*
4 min AMRAP
400m Run
Max Calorie Bike
*rest 1 min*
2 min AMRAP
200m Run
Max Calorie Bike

Option 2:
35 min AMRAP
50 Tuck Crunches
50/35 Calorie Row
50 Scissor Kicks
50/35 Calorie Row
50 Burpees (Mod to Plank K2E's)

WOD:
Option 1:
Teams of 3
30 min AMRAP
100 Air Squats
100 Sit-Ups
100 Push-Ups
100 Pull-Ups
Every 5:00, starting at 0:00
400m Team Run

Option 2:
6 Rounds
400m Run
30 Sit-Ups
20 Air Squats
10 Strict Pull-Ups (ring row)

WOD:
Option 1:
Every 2:00 x 10
15/12 Calorie Bike
AMRAP Macho Man (115/85)

Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

Option 2:
Every 2:00 x 10 
21/15 Calorie Row
15 Half Swings
Max Scissor Kicks