WOD

SPORT:
200 DU
100 Sit Ups (feet anchored)
75 KBS (50/35)
50 Box Jumps (30/24)

FITNESS:
300 single unders
80 Sit Ups (feet anchored)
60 KBS (35/25)
40 Box Jumps or Steps (24/20)

Coach led post Wod Stretching

WOD

20 min AMRAP:
14-12-10-8-6-4-2 Back Squats (RX- body weight)(135/95)(can come from rack)
2-4-6-8-10-12-14 Strict Chin ups

*if you get to the last round before 20 min, start from the top again!

FITNESS:
20 min AMRAP:
14-12-10-8-6-4-2 DB Squats
2-4-6-8-10-12-14 Ring Rows or DB upright rows

Ab focus:
3 rds.
10 barbell rollouts
10 wipers(1,1,2,2)

(5) 3- Minute AMRAPs (SPORT):
- 3 Power Snatch (135/95)
- 6 OHS (135/95)
- 9 Bar Facing Burpees
*1 minute rest after each AMRAP*
**Score is TOTAL REPS**

(5) 3-Minute AMRAPs (FITNESS):
- 3 Power Snatch (95/65)
- 6 Front Squats (95/65)
- 9 Bar Facing or Regular Burpees

Post-WOD Accessory Work:
3 Rounds:
- 15 Snatch Grip Shrugs
- 12 Barbell Curls
- 10 Behind Neck Snatch Grip Press

6 Rounds for Time:
   - 30 Air Squats
   - 19 Power Cleans (135/95)
   - 7 Strict Pull Ups
​   - 400m Run

WOD

​Sport

10-1
Deadlift (225/155)
HSPU
* 150m run around the box after each round

Fitness

10-1
Deadlift (135/95)
Pike Push-ups
*150m run around the box after each round

WOD

Sport:

15 mins to work up to 3 rep Power snatch

16 min Emom:

Even: 3 power snatch/increase each round

Odd: 60 DU


Fitness:

15 min to finish 1 mile run or 2000m row

16 min EMOM:
Even: 8 DB Push Press
Odd: 50 Jump Rope

WOD

6 SETS
AMRAP x 3 MINUTES*
6 Hang squat cleans (115/75)|(95/65)
6 Wall Balls (20/14)|(14/10)
6 Toes to Bar

-:30 Rest b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Sport
5 rounds
400m run
21 box jumps
15. Kb swings (53/35)
9 burpee pull-ups

Fitness :

5 rounds
200m run
21 box steps
15. Kb swings 35/25
9 burpees

Special 9/11 Tribute Wod!

SPORT:
Row 2001m

Starting at 0 and on every even minute, perform 9 DB Thrusters (50s/35s)(35s/20s)
*pick a weight for Thrusters that allows you to do every set unbroken

Every odd minute, perform 11 weighted sit ups (use 1 db)

FITNESS:
2001m row

Starting at 0 and every even minute thereafter,
9 DB thrusters (20s/10s, or air squats)

Every odd minute,
11 sit ups

The wod will be capped!

WOD

SPORT RX:
10 min. clock
3x3x3x3x3 Front Squats (increasing)

"DT"
5 Rounds:
12 Deadlifts (155/105)(115/80)
9 Hang Cleans
6 Push Jerk

FITNESS:
3 Sets:
30 Seated Alternating Leg Lifts
30 Tuck-ups or Sit-ups

Then:
5 Rounds:
12 Deadlifts (75/55#)
9 Goblet Squats
6 Push Jerk