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Mobility
Dynamic

Dynamic Effort Lift (if not done Wednesday)
: Back Squat 12 sets of 2 reps @ 60% of 1RM on 1:00

Regular and Endurance WOD

Run 800m TT followed by
Three rounds of:
7 Overhead Squats, 115/75
6 C2B Pull ups
5 Burpees
There is a 12:00 time limit to complete the row and all three rounds.

Cash Out
Coaches Choice

Mobility
Dynamic

Max Effort Lift
Max Height Box Jump (if not done Monday

Regular and Endurance WOD

Run 600m
9 x Box Jumps (24/20”)
9 x Push Press/Jerk (50/35lbs)
Run 400m
15 x Box Jumps (24/20”)
15 x DB Front Squat (50/35lbs)
Run 200m
21 x Box Jumps (24/20”)
21 x Thrusters (50/35lbs)

Cash Out
Tabata Abs

Mobility
Dynamic

Max Effort Lift
Max Height Box Jump

Regular WOD
Karen
4 Rounds
400M Run
30 Box Jump 24″/20″
30 Ball Ball #20/#14

Endurance WOD
30 Back Squats, @ Body Weight
Run 1 mile.

Cash Out
Tabata Abs

Mobility
Dynamic

Regular and Endurance WOD

Four rounds for time of:
4 Thrusters, 135/95 pounds
8 Handstand Push ups
12 Double Unders
Perform 7 burpees at the top of each minute.

Cash Out
Coaches Choice

Mobility
Dynamic

Regular WOD

100 x Double-unders
10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups (Chest-2-Bar)
KB Swings (32/24kg)
100 x Double-unders

Cash Out
Coaches Choice

Mobility
Dynamic

Max Effort Lift
Push Jerk
3-3-3-1-1-1-1-1

Regular and Endurance WOD

As many rounds as possible in 6:00 of:
5 Hang Power Cleans, 155/115 pounds
2 Rope Climbs, 15′

Cash Out
Running- Repeaters???

Mobility
Dynamic

Regular and Endurance WOD

Four rounds of:
0:30 Max Burpees, 0:30 off
0:30 Max Double Unders, 0:30 off
0:30 Max Dead Hang Pull ups, 0:30 off

Cash Out
100’s

Mobility
Dynamic

Dynamic Effort Lift
Back Squat
50% of 1RM
12 x 2 reps on 1:00

Regular and Endurance WOD

5 rounds for time of
5 Dead Stop Deadlifts, 275/225 pounds
12 GHD Sit ups
9 Lunges

Cash Out
5 Tire Flips Jump Thrus

Mobility
Dynamic

Regular WOD

3 Rounds
400m Run or 500m Row
12 Power Cleans (.75 body weight)
21 Box Jumps (24/20)

Cash Out
10 Hand Stand Push Ups or Holds