WOD

5 Minute
600m Run
1 Round “Cindy”
AMRAP Clean & Jerk 135/95#
Rest 5:00

5 Minute
400m Run
2 Rounds “Cindy”
AMRAP Clean & Jerk 155/105#
Rest 5:00

5 Minute
200m Run
3 Rounds “Cindy”
AMRAP Clean & Jerk 185/135#
*1 round of Cindy is 5 Pull-ups, 10 Push-ups and 15 Squats

4 Giant Sets of:
1 length of floor HS Walk/ Shoulder Touches
1 Minute Weighted Plank Hold
7 Bar Muscle ups/C2B or Pullups

Sweat Class
Partner Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

3 min rest between each of 5 rounds

Strength
Snatch
A.  1×2 at 60%, – pause in the bottom for 10 seconds on both reps
B.  1×2 at 70%, – pause in the bottom for 7 seconds on both reps
C.  3×3 at 75% – pause in the bottom of the first rep for 3 seconds

Conditioning
400m Run
42/35 Calorie Row
21 Squat Snatch (95/65#)
400m Run
30/25 Calorie Row
15 Squat Snatch
400m Run
18/15 Calorie Row
9 Squat Snatch

Sweat Class
Conditioning from above.
KB’s for snatches.

Team of 2
Partner A 500m Row
Partner B completes 30 Burpees
If one athlete finishes ahead of the other they must
remain at their station until the other finishes.
Switch

Partner A 50 Deadlifts 215/135#
Partner B holds barbell at the waist
Partners must alternate every 5 reps.

Partner A 100 Pushups
Partner B holds Plank
Partners must alternate every 5 reps.

Time cap: 21 minutes

AMRAP 18:
30 Thrusters (95/65#)
30 Box Jumps (24/20#)
30 Calorie Row
30 Toes-to-Bar

Optional: 300 Double Unders for time

Sweat Class
Team AMRAP
DB Thrusters
1 Person working at a time.
30 Reps each.
Trade as often as you like.

All Classes
3 Rounds for time
Team 1: Max Cal Bike
Team 2: In Unison
13 Slam Ball Squats Left Shoulder
13 Over the Head Med Ball Push Presses
13 Slam Ball Squats Right Shoulder
Team 200 M Run

1 Round:
800m Run
80 Double-Unders
21 Hang Power Cleans (135/95/65#)

2 Rounds:
400m Run
40 Double-Unders
15 Hang Power Cleans (135/95/65#)

3 Rounds:
200m Run
20 Double-Unders
9 Hang Power Cleans (135/95/65#)

Sweat Class
Same as above using DB’s for HPC

AMRAP 5:
Buy-in: 50 Wallballs (20/15#)
12 Deadlifts (185/135#)
12 Bar-Over Burpees
Rest 5:00

AMRAP 5:
Buy-in: 35 Wallballs (20/14#)
9 Deadlifts (225/155#)
9 Bar-Over Burpees
Rest 5:00

AMRAP 5:
Buy-in: 20 Wallballs (20/14#)
6 Deadlifts (275/185#)
6 Bar-Over Burpees

Sweat Class

Row 8 minutes for max calories or Run 1200m

Rest 4 minutes

AMRAP 5:
Buy-in: 35 Wall balls 20/14#
18 KB Deadlifts
9 Bar-Over Burpees
Rest 5:00

AMRAP 5:
Buy-in: 20 Wall balls (20/14#)
12 KB Deadlifts
6 Bar-Over Burpees

21 Power Snatches (115/80#)
21 Pull-ups
15 Overhead Squats (115/80#)
15 C2B Pull-ups
9 Squat Snatches (115/80#)
9 Bar Muscle-ups

Sweat Class
21 DB snatches
21 Ring Rows
15 Goblet Squats
15 Pull-ups
9 DB Cleans
9 Dips

Core Work