4 rounds for time of:
20 Burpees
20 Single Arm Dumbbell Power Snatches, 50/35 lbs

Rest 5 minutes

3 rounds for time of:
Dumbbell Lunge, 50/35 lbs, 20 meters (60 feet) (two dbs at your sides)
40 airsquats

Rest 5 Minutes
5 rounds for time of:
Dumbbell Farmers Carry, 50/35 lbs, 50 m
40 Double Unders

8am
In any order 30 min cap
Run 1 Mile
Row 2000
Bike 100/80

9am and 10am
Rest 5 Minutes between wods

3 rounds for time of:
50 Double Unders
10 Hang Power Cleans, 115/75 lbs
10 Overhead Squats, 115/75 lbs

Rest 5
4 rounds for time of:
10 Chest-to-bar Pull-ups
Handstand Walk, 20 feet (In Back or front only distancing yourselves)
15 Sit ups

Rest 5
Complete as many rounds as possible in 10 mins of:
10/7 Row Calories or bike
10 Wall Balls, 20/14 lbs

Benchmark Wod Today

Barbell warm up
3 rounds
10 Clean pulls
5 Power cleans from Power Position
5 power cleans from the knee
5 power cleans from the shin
5 Push jerks

take 10 Minutes to build to your wod weight

“Grace”
30 Clean and jerks for time


After you recover optional
4 Rounds
100 Meter farmer carry
20 Backward lunges with the same dumbbells or KB’s you used for farmer carries.

Warm up
4 Rounds
Run 200
build up speed through the 4 rounds
10 Walking lunges
10 butt kicks
10 High knees
**Get a few 10 meter practice sprints in, you don’t want to go into sprints not having warmed up

Remember this one??

Death by shuttle sprints
With a continuously running clock perform:
Shuttle Sprint 10 m in the first 1 min
Shuttle Sprint 10 m + 10 m in the second 1 min
Shuttle Sprint 10 m + 10 m + 10m in the third 1 min

Score is last mintue completed

Go as many rounds as possible until you cant finish your sprints in the minute allowed
***Can sub out death by bike or rower cals but don’t automatically pick that option. if you can run try the run. If you are injured and can’t run, don’t run.
**Pick one weakness to work on after class

3 Rounds
Warm up-
empty bar
10 strict press
10 push press
10 split jerk

Strength
2-2-2-2-2-2 Split jerk from the rack. Build up to a heavy 2
OR Snatches build to a heavy 2

Wod Option 1
5 Rounds for time
7 Power Snatches 135/96
5 Bar muscle ups (sub 8 pull ups)
7 burpees over your bar

Wod Option 2