WOD

Conditioning

“Garage War” 3 Rounds for Reps
1:00 Thrusters (95/65)
1:00 Power Cleans (95/65)
1:00 Over and Back Bar Jumps
1:00 Push Press (95/65)
1:00 Burpees
1:00 Rest

Conditioning

“Quarter Zip” AMRAP 25
400m Run
2 Rope Climbs/ 6 Strict Pull-ups
6 SDLHP (135/95)
12 Alternating Pistols

Conditioning

“Sweet 16” AMRAP 16
21/15 Cal Bike
15 T2B
9 OHS (165/115)

Strength

Box Squats EMOM 10
2 Box Squats @ 65% of 1RM B Squat
Box height 3″ below parallel

Conditioning

“Opposite Day” for Time
30-20-10
Power Snatch (95/65)
Box Jump Overs (24/20)
Directly into
10-20-30
Clean & Jerks (95/65)
Lateral Bar Burpees

Strength

Strict Press
5x for max reps (95/65)
Rest :90 between sets

Conditioning

“Fumble-Rooski” 4 RFT
20/15 Cal Row
15 KB Swings (53/35)
10 C2B Pull-ups

Body Armor

6:00 Ascending Ladder
2 Box Dips, :10 Hollow Hold
4 Box Dips, :10 Hollow Hold
6 Box Dips, :10 Hollow Hold
***add 2 dips each round until cap

Conditioning

“Hellhole” for Time
Accumulate 50 reps of Devils Press (50s/35s)
AMRAPS of 2/2/2/3 with 2:00 rest between
35 DU
5 Lateral DB Burpees
Max reps Devils Press in time remaining

Conditioning

“Space Cadet” for Time
21-18-15-12-9-6-3
Kipping HSPU
***200m Run after each set

Rowing Intervals

For total meters
9 Rounds
1:40 Work
:20 Rest

Strength

Stamina Squats 7x on the :90s
2 F Squats
4 B Squats
***all sets @ 69% of 1RM F Squat

Conditioning

“Base Camp” AMRAP 15
1 Round of Strict Cindy
1 C&J (95/65)
1 Round of Strict Cindy
2 C&J (95/65)
1 Round of Strict Cindy
3 C&J (95/65)
***add 1 C&J each round until time cap