WOD: Partner “DT” 15 min. AMRAP You Go, I Go 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead #155/105 FORMAT: *Partner 1 completes 1 round, then Partner 2 completes 1 round. Cycle back and forth for 15 mins. *Score is Total # of Rounds. *Use 1 barbell per team. Compromise on
WOD: Part 1: Build to 1 Rep Clean and Jerk Part 2: Open Prep Every Minute on the Minute x 6 Minutes, Complete: 10 Burpee Box Jump Overs #24/20 *Work for :45 seconds total, while giving yourself :15 seconds to rest before the next minute. *Increase reps as desired! FORMAT: See 1/2/18
WOD: For Time: 1 Mile Assault Bike 30 Pull-ups 60 Alternating Dumbbell Snatch #50/35 30 Pull-ups 1 Mile Assault Bike FORMAT: Change of pace from calories to miles on the Assault Bike! Stagger start based on number of athletes in the class! SCALING: Pull-ups Substitute Jumping Pull-ups
WOD: 15 minute AMRAP 65 Calorie Row 45 Box Jumps #24/20 25 Power Snatch #135/95 45 Box Jumps 65 Calorie Row FORMAT: Stagger start athletes depending on class size. This is similar to previous Open workouts. If you are able to get through one round of this workout, return to the start.
WOD: 15 minute AMRAP 10 Back Rack Walking Lunges #135/95 20 Burpees over Bar 15 Toes to Bar FORMAT: Athletes clean the bar from the ground and transfer to the back rack position. Athletes should be aiming for 4+ rounds! Depending on space and size of class, lunges can be performed in
WOD: In Teams of 2: 30 Assault Bike Calories 100 Wall Balls #20/14 30 Assault Bike Calories 80 Sumo Deadlift High Pulls #95/65 30 Assault Bike Calories 60 Push Press 95/65 30 Assault Bike Calories 400 Double Under’s FORMAT: 1 barbell per team If there are not enough bikes, subs
WOD: For Time: 45 Calorie Row 35 Box Jumps #24/20 80 Hand Release Push-ups 35 Box Jumps #24/20 45 Calorie Row FORMAT: Stagger the start by 3 minutes if more than 10 athletes. This is a lot of grunt work! Push through each movement!
WOD: 3 min. AMRAP of: Max Toes to Bar Rest 3 min. 3 min. AMRAP of: Max Squat Snatch #135/95 Rest 3 min. 3 min. AMRAP of: Burpees over the Bar FORMAT: Log as many reps as possible on the above 3 AMRAPs. Score is # of reps per round per movement. SCALING: Toes to Bar Scale by performing