WOD

Teams of 2
You Go, I Go…
AMRAP 20:
12/8 Calorie Row
10 Kettlebell Swings 70/53#
50’ Walking Lunges

AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans 145/100#
20 Jerks 145/100#
10 Snatches 145/100#
10 Muscle-Ups

Sweat Class
Same as above.  Optional to sub DB’s

AMRAP 5:
21 Cal Row
21 Deadlifts 95/65#
Rest 5:00

AMRAP 5:
15 Cal Row
15 Front Squat 95/65#
Rest 5:00

AMRAP 5:
9 Cal Row
9 Thrusters 95/65#

Sweat Class
Same as above using DB’s for lifts

One class today at 9:30

Becky
Run 800m
30 Snatches 95/65#
Run 400m
30 Hang Cleans 95/65#
Run 200m
30 Back Squats 95/65#
Run 400m
30 Push-ups
Run 800m
30 Pull-ups

Partner WOD
40 Box Jumps
40 Pull-ups
40 KB Swings
40 Lunges
40 KB Push Press
40 Wall Ball
40 Burpees
40 Sit-ups

Partner A will start with box jumps while Partner B completes 15 MB Cleans. Partner B will then pick up on the list where Partner A left off, and Partner A will complete 15 MB Cleans. This cycle will continue until the last sit up is complete.

5 Rounds:
10 Chest to Bar Pull-Ups
10 Power Cleans (135/95)
10 Front Squats (135/95)
10 Push Jerks (135/95)

AMRAP 20:
In Teams of 3-4, Relay Style:
20/15 Calorie Bike or Row
15 HR Pushups
100′ Farmers Walk (70#/53#)

Teams of 2
1 Mile Run carrying a MedBall (20#/14#)
8 Rounds:
20 Wallballs
8 Rope Climb

800m Run carrying a MedBall
4 Rounds:
20 Wallballs
4 Rope Climb

400m Run carrying a MedBall
2 Rounds:
20 Wallballs
2 Rope Climbs

*Rope Climbs may be accumulated at any time during the wallballs
*Movements are I go, You go. Share the load. 200m Hill Runs and sets of 10 Wallballs