Endurance WOD (7:45a)
3 Minute AMRAP:
Burpees
*Rest 3 minutes
3 Minute AMRAP:
Double Unders
*Rest 3 minutes
3 Minute AMRAP:
Calorie Row
*Rest 3 minutes
3 Minute AMRAP:
Wall Ball Shots (20/14)
*Rest 3 minutes
3 Minute AMRAP:
Box Jumps (24/20)
*Rest 3 minutes
3 Minute AMRAP:
Mountain Climbers
*Rest 3 minutes
3 Minute AMRAP:
Ball Slams (30/20)

Community WOD (10:00a)
Same movements as above but modify to 1:1 ratio.

Deadlift
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
4 @ 80%

Strict Press
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 80%
2 @ 85%
2 @ 85%
2 @ 85%

Complete for Time:
500 meter Row
50 Plate Ground to Overhead (45/25)
50 Russian Twists (45/25)
50 Hollow Rocks

10 Minute EMOM:
Odd Minutes: 30 seconds of an isometric Wall Sit
Even Minutes: 30 seconds of a isometric Bar Hang

10 Rounds of:
30 seconds of Burpees
30 seconds of rest
30 seconds of Db Box Step-ups (40/30) (20” box)
30 seconds of rest

“Isabel Practice”
10 Minute EMOM:
2 Snatch (135/95)

“Grace Practice”
10 Minute EMOM:
2 Clean & Jerk (135/95)

Core Superset:
3 Rounds of:
10 Barbell Glute Bridges
10 Barbell Roll-outs

Overhead Squat
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%

Strict Press
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 80%
2 @ 85%
2 @ 85%
2 @ 85%

8 Minute AMRAP:
8 Front Squats (95/65)
8 Ring Dips
30 Double Unders

Run an aerobic mile as a warm-up

“Nicole”
20 Minute AMRAP:
400 meter Run
Max reps Pull-ups

Endurance WOD:
“Wes”
Complete for Time:
800 meter Run with 25 lb. plate
Then, 14 Rounds of:
5 Strict Pull-ups
4 Burpee Box Jumps (24/20)
3 Power Cleans (185/130)
Then, 800 meter Run with 25 lb. plate

Community WOD:
Complete for Time:
400 meter Run
Then, 10 Rounds of:
5 Pull-ups
4 Burpee Box Jumps
3 Db Cleans
Then, 400 meter Run

Deadlift
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%

Strict Press
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%

5 Minute AMRAP:
25 Double Unders
15 Kb Swings (50/35)
10 Goblet Squats (50/35)

“Mary”
20 Minute AMRAP:
5 Handstand Push-ups
10 Pistols
15 Pull-ups

10 Minute EMOM:
1 Clean Pause Deadlift + 1 Hang Power Clean + 1 Split Jerk
*Start at 50% of Power Clean max and increase 5% for as long as you can during the 10 mins.

As Far as Possible in 8 Minutes:
2 Hang Power Cleans (135/95)
2 Lateral Bar Jumps
2 Push-ups
*Continue adding 2 reps per movement until the time ends.