WOD

SWOD Every minute on the minute for 9 minutes, complete: Minute 1 – 10 Alternating Pistols Minute 2 – 30 sec Dead Bug Crunch w/ Anti-Extension Minute 3 – 15 Hip Extensions WOD Complete as many reps as possible in 10 minutes of: 50/40 Calorie

SWOD 15 minutes to work up to a heavy 5-rep Deadlift for the day WOD “Ataxia” 2 rounds for time of (20 min cap): 25 Deadlifts (135/95) 25 Pull Ups 20 Deadlifts (135/95) 25 Push Ups 15 Deadlifts (135/95) 25 Sit Ups *compare to 200310

WOD “Fight Gone Bad” In this workout you move from each of five stations after a minute. This is a five minute round from which a one minute break is taken before repeating. Complete a total of 3 rounds. The stations are: Wall Ball Shot

SWOD Every 3:30 for 5 sets, complete: Back Squat 5 reps @ 65% 3 reps @ 75% 2 reps @ 80% 1 rep @ 85% AMRAP @ 90% WOD Use remaining class time to work up to a heavy Turkish Get Up on each side

SWOD 12 minutes to establish a heavy single Thruster for the day WOD 5 rounds for time of (7 min cap): 5 Thrusters (135/95) 5 Bar-facing Burpees At 7:00 min on the clock, 3 minutes to work to a heavy single Clean (any) MOBILITY 60

SWOD Every 2 minutes for 10 sets, complete: Bench Press x 3 reps @ 72.5% WOD Complete as many rounds and reps as possible in 10 minutes of: 5 Pull Ups 10 Push Ups 15 Air Squats ………. BURN For time, until 20 Rope Climbs

SWOD Every 3 minutes for 3 sets, complete: Back Squat 3 reps @ 55% 3 reps @ 60% 3 reps @ 65% WOD 10-9-8-7-6-5-4-3-2-1 for time of (13 min cap): Toes to Bar Devil’s Press (50s/35s) ………. BURN “Deck of Cards” 20min AMRAP of: 2-10

SWOD Every 3 minutes for 12 minutes (4 sets), complete each for time: 200m/160m Row 100m Sprint WOD In teams of 2, complete the following for time: (I go, you go! Each partner does all the reps alternating) 50 Double Unders 40 Alternating DB Snatches

WOD For time (25 min cap): 150 Wall Ball Shots *perform 5 Burpees at the top of each minute beginning at 0:00 FINISHER 50 Hollow Rocks 50 Superman Rocks

SWOD Every 4:30 minutes for 4 sets, complete: Half-kneeling Bottoms Up KB Press x 5 reps/arm Quadruped Knee to Elbow x 10 reps/side – slow and controlled Single-leg Wall Sit x 15-20 seconds/leg WOD Every 2 minutes for 12 minutes (6 sets), complete: 30 Double