Endurance WOD (7:45a)
For Time:
1 Mile Run Buy-In
Then 4 Rounds:
20 Sumo deadlift high-pull (75/55)
20 Air Squats
20 Kettlebell Swings (50/35)
10 Pull Ups
20 Overhead Walking Lunge Steps (25/10)
1000 Meter Row Buy-Out
Community WOD (10:00a)
For Time:
800 Meter Run Buy-In
Then 4 Rounds:
10 Sumo deadlift high-pull (75/55)
20 Air Squats
15 Kettlebell Swings
10 Jumping Pull Ups
20 Lunge Steps
500 Meter Row Buy-Out
15-minute Handstand Push Up Practice
Warm up and test max unbroken set of kipping HSPU or modification
3 Rounds for time of:
10 Kipping Handstand Push Ups
50 Double Unders
15 Box Jumps
20 Sit Ups
8 Minute EMOM:
6 Ring Dips
4 Rounds:
Minute 1 – 10 Deadlifts (135/95)
Minute 2 – 8 Chest-to-Bar Pull-Ups
Minute 3 – 100 Meter Sprint
Minute 4 – 10 Med-ball Squat Cleans (20/14)
*Movements are set up to sprint, then rest
. When modifying chest-to-bar pull-ups, aim to work for 30-40 seconds.
Ladder For Time:
500 Meter Row
20 Power Cleans (95/65)
30 Wall-balls (20/14)
40 Kettlebell Swings (50/35)
500 Meter Row
40 Kettlebell Swings (50/35)
30 Wall-balls (20/14)
20 Power Cleans (95/65)
500 Meter Row
* With remaining class time, take some extra time to stretch and roll out.
Front Squat
5×2 – Build up to 80% throughout 5 sets
15 Minute AMRAP of:
20 Box Jump Overs (24/20)
10 Power Snatches (95/65)
15 Toes to Bar
5×5 Strict Press
*From the rack. If comfortable, build throughout sets to a heavy set of 5.
4 Rounds for time of:
400 Meter Run
15 Thrusters (95/65)
10 Pull Ups
Endurance WOD (7:45a)
Teams of 2 – 40 Minute AMRAP of:
50 Goblet Squats (50/35)
50 Push Press (45/35)
50 Box Step Ups (24/20)
50 Hanging Knee Raises
800 Meter Partner Run
* Split work as desired, only one person works at a time. Both partners run.
Community WOD (10:00a)
Teams of 2 – 25 Minute AMRAP of:
50 Air Squats
50 Push Press (45/35)
50 Alternating Lunge Steps
50 Hanging Knee Raises
400 Meter Partner Run
* Split work as desired, only one person works at a time. Both partners run.
10 Minute EMOM of:
2 Squat Snatch @75%
Chipper – For Time:
20 Overhead Squats (95/65)
40 Jumping Pull Ups
60 Sit Ups
80 Double Unders
1000 Meter Row
Double Tabata of:
Sit ups & Air Squats, alternating each round
* 16 rounds total – 20 seconds of work, 10 seconds of rest
2 AMRAPS:
12 Minute AMRAP:
10 Hang Power Cleans (95/65)
20 Burpees
30 Kettlebell Swings (50/35)
4 Minute Rest
12 Minute Amrap:
10 Hang Power Cleans (95/65)
20 Burpees
30 Kettlebell Swings (50/35)
15 minute Double Under Practice
Warm up and test max unbroken set
Fight Gone Bad
3 Rounds for Reps:
1 Minute Wall-balls (20/14)
1 Minute Sumo deadlift high-pull (75/55)
1 Minute Box Jumps (20 for both)
1 Minute Push-press (75/55)
1 Minute Row (Calories)
1 Minute Rest