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WOD 3 rounds 10 cal echo bike 10 k2e 10 banded curls (black band) 10 db row (35#) Time: 9:49

WOD 3 rounds of each circuit Circuit 1 12 db rows (35/25) 12 lunges (30/20) 12 db bench press (40/25) 60 sec side planks Circuit 2 12 db sumo squats (35/20) 12 lateral raises (10/8) 12 shoulder press (30 then 25 / 15) 60 sec side planks Circuit 3 8 …

WOD 14 min AMRAP 10 push-ups 12 kb swings (44#) 14 knees to elbow (k2e) 200m row Total: 5 rounds

Warm-up 2 rounds 10 alt lunges 10 db presses 10 kb deadlifts 10 pull aparts 10 squat to extension Strength 4 x 8 single arm thruster per side (25# db) superset with 40ft suitcase carry per side (53# kb) WOD 4 rounds 10 alt db snatch 12 sit-ups 200m run …

2.02 mile walk w/ 20# weight vest Time: 34:53 (17:12 average pace per mile, 279 calories, 100 bpm) WOD 5 rounds 5 deadlifts 10 push-ups 15 sit-ups 20 side bends w/ 53# kb 100m run Time: 16:13 (225# deadlift)

WOD 3 rounds 10 split squat w/ OH press 10 incline chest press 10 side step squat w/ db curl 10 bent over db row to tricep kickback 10 dead bug pull-over w/ db 10 Russian twists w/ db Time: 28:30 (db weight ranged 20# – 35#)

Strength Back Squat 5 x 5 115, 115, 145, 195, 205 Bench Press 3 x 10 135, 165, 135 WOD 16 min AMRAP “core crusher” 500m row 20 sit-ups 15 burpees over the rower 10 toes to bar / k2e Total: 2 rounds + 20 sit-ups (completed 3 rounds at …

WOD 15 min Dice w/ Kat 5 reps for each movement 1 – box jump / step up (24/20) 2 – hang power cleans (95/65) 3 – kb swings (44/35) 4 – lunges per leg 5 – sit-ups (10 weighted or GHD / 5 atomic) 6 – kb side bends …

WOD 5 rounds 10 alt db snatch 12 lunges 14 sit-ups 100m run Time: 11:01 (35# db)

Strength 3 x 12 deadlifts (155#) 3 x 10 db rows (35#) 3 x 8 side bends (35#) WOD 5 rounds 100m farmer carry (1.25pd 44#) 100m run 10 squats 10 GHD sit-ups Time: 16:41