Pre WOD: 10:00 EMOM 3 Dead Lifts (warm-up, practice weight….RDL’s are ok for those who are not comfortable with DL) 4 Bar Hop Burpee (Remaining Time In Min Rest) * if caught doing burpees drop the burpees to just 2 try and keep DL at 3 WOD: 5 Rounds 5 DL (185/125) 10 Med Ball
Pre WOD: 5 RDs or 11:00 10 BB Curls 10 Box Dips 10 Ball Slams 50 Single Unders WOD: Buy In: 300m Run Stopping Every 30 Steps and Do BW Squats 21-15-9, T2B, Atlas Toss, DB Box Step Overs (35/25)/(24’/20’), Cash Out: 300m Run With Hands Over Head
Pre Wod :30 on :10 4 times on each movement before moving to next station *Banded Curls (Two bands on each eye bolt, crossover curl) *Dips *lateral hop Over something, *half moon with plate WOD 7 rounds or 20:00 cap 300 meter run backwards 7. Jumping lunge 2:1 7. Snatch grip RDL 95/65 7. Power
Pre Wod: Split group in half *The Fish Game on Rower *during the Fish Game the other half will be doing – 10 BB Row – 10 BB High Pull – 10 BB Press Have each group switch twice! (They will end up doing fish game twice) Record High Men’s Score and Women’s Score WOD:
Pre WOD: 10:00 AMRAP, Row 300 Meters, Run 300 Meters WOD: In 20:00 min (See how high you can climb, start with 1 rep of each movement, then 2, then 3…….etc)………… Med Ball Toss 14/20, Pull Up, BB OHS  DB Man Maker with 1 push up after both arm pull
Warm Up: Agility Course!!!(run folks through it several times) -Then- Do Annie DU-SitUps 50-40-30-20-10 WOD: 15-12-9-12-15 Box Jump Mountain Climbers 2:1 KB Squat to High Pull Box Dips
10:00 min ODD MIN Full gym length farmers carry down and back EVEN MIN Plank holds WOD 800 Meter Run -then 3 RDS 20 KB Swings 20 Slam Balls 20 broad jumps or jump squats -then 800 Meters Run
Pre WOD: 10-9-8-7-6-5-4-3-2-1 Barbell Front Squat Barbell Press T-2-B WOD: 15:00 CAP 50 Thrusters 95/65 Top of every Min stop and do 5 Burpees (start with 5 burpees)
Pre WOD 10:00. EMOM 6 Weighted RDL or 6 Bird Feeders 2:1 —then with remaining time lateral bar hops or lateral step overs. WOD As many rounds and repetitions as possible in 12 minutes: 5 x Dead Lifts @ 185/125-lbs 10 x Chest to bar pull ups 15x Hand Release Push ups -OR- 5 X
10:00 Even min Row Odd practice DU WOD 50 BB Press 300 Meter Run (behind Nutrex to stop sign and back) 40 DU’s 300 Meter Run 30 Cal Row 300 Meter Run 20 Pull Ups 300 Meter Run 10 Candle Stick Burpees
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