WOD

WOD: 

3 Rounds Every 7 minutes 

20/15 Cal Row 

10 Burpees Over Rower 

30 Kettlebell Swings 

10 Burpees Over the Rower 

20/15 Cal Row 

 

Cash Out: 

Pick ANY Gymnastic skill to do Focus Work on.   

• Focus work is 7 Rounds of a movement with 1 minutes Rest between sets.   

SKILL / STRENGTH: 

Every 2 minutes for 5 Rounds: 

2 Power Snatches + 2 Overhead Squats 

• Start light and climb in weight 

 

AMRAP 15:
10 Power Snatches (95/65)
15 Toes 2 Bar 

20 Overhead Squats 
30 Sit Ups 

ADV: (115/85) 

WOD: 

800 Meter Run
60/40 Calorie Bike or 50/35 Calorie Assault 

40/30 Calorie Row 

200 Meter Weighted Run (45/25 Plate)
 

Then..On the 15:00 

Do it in Reverse! 

Strength: 

Back Squats 

5, 4, 3, 2, 1,1,1 

 

WOD: 

AMRAP 12: 

7 Strict Pull Ups 

7 Burpees Over Bar 

7 Squat Clean Thrusters (95/65) 

7 Burpees Over Bar 

 

ADV: Bar Muscle Ups / (135/95) 

Sunday Sweatfest WOD: 

5k Row* 

Every 3 minutes, starting at 3,2,1 Go…..10 Pike Ups off the rower 

WOD: 

6 Rounds 

200m Run 

21 Box Jump Overs 

15 Dumbbell Snatches 

9 Pull Ups  or Toes 2 Bar

ADV: Chest 2 Bar Pull Ups 

 

6:45 BONUS BLOCK CASH OUT

30-25-20-15-10:
AbMat Sit-Ups
Hollow Rocks

After Each Round:
2 Minute Machine Recovery

 

SKILL  / STRENGTH:
5 Rounds

Every 3 minutes 

2 Power Cleans 

2 Front Squats 

2 Push Jerks 

• Start light and add weight each round 

 

WOD: 

 

20 Back Squats 

400m Run 

20 Front Squats 

800m Run 

(155/105) 

Skill Strength: 

7 minutes of Flight Simulator 

Flight Simulator 

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 

Of Unbroken Doble Unders  

 

WOD: 

20 minute AMRAP 

750m Row or 600m Run 

30 Sit Ups 

20 Single Dumbbell Box Step Ups 

10 Weighted Sit Ups 

WOD: 

5 Rounds every 6 minutes:
20 Goblet Reverse Curtsey Lunges 
21/15 Calorie Row
12 Shoulder 2 Overhead (or Handstand Push-ups)
9 Deadlifts (225/155) 

SKILL/STRENGTH: 

3 Strict Press 

2 Push Presses 

1 Jerk 

 

WOD: 

“Nicole” 

20 minute AMRAP 

400m Run 

Pull Ups, Ring Rows, Toes 2 Bar or Knee Ups