Pre-WOD: 2 min test: sit up WOD: “threesome” For time 30 wall balls 300 m row 30 pull ups 300m row 30 power cleans 300m row
Pre-WOD: 2 mins to establish either max distance handstand walk or max handstand hold Wod: “Interval Insanity” For total reps 1:00 on/ :30 offx3 KBS Double Unders Shoulder to over head V-ups
Pre-WOD: 2 min test: pull ups Wod: “Old School” 3 RFT 400m run 20 air squats 20 lunges (1:1) 10 Burpees
Pre-WOD: 2 min test: box jumps Wod: “Superman” 16 min EMOM Odd mins: 6 manmakers Even mins: 12 ghd back extensions
Pre-WOD: 2 min test: air squats Wod: “15.1″ 9 min AMRAP 15 toes to bar 10 Deadlifts 5 snatch “15.1A” (optional for non-open competitors) 6 mins to find 1 rep max clean and jerk
“BATTLE ROYALE” Pre WOD: 5 RDS 5 Sumo DL (95/65) 10 Slam Balls Level 1: Tabata DB Cleans 25/15 Box Step Ups Battle Ropes Sit Ups Burpees Level 2: Tabata DB Cleans 35/25 Box Jumps 24/20 Battle Ropes Sit Ups Burpees Level 3: Tabata DB Cleans 45/35 Box Jumps 30/24 Battle Ropes Sit Ups Burpees
“ROCK SQUAT HOP” Pre WOD: RUN 800m FOR TIME Level 1: AMRAP 14min 10 Lateral Hops 6 Box Dips 10 Air Squats 6 Hollow Rocks Level 2: AMRAP 14min 10 Lateral Hops 6 Bar Dips 10 Goblet Squats 53/35 6 Hollow Rocks Level 3: AMRAP 14min 10 Lateral Hops 6 Ring Dips 0 Goblet Squats
“RUN AWAY DIANE” Pre WOD: Every 90sec X6 4 Split Jerk (75/55) 8 Box Jumps Level 1: 21-15-9 Deadlift DB Press 200m run after each Level 2: 21-15-9 Deadlift 225/155 HSPU 200m run after each Level 3: 21-15-9 Deadlift 250/175 HSPU 200m run after each
“TOTAL TERROR” Pre WOD: 1, 2, 3, 4, 5, 6 Snatch RDL, Snatch High Pull, Muscle Snatch (5min Cap) Level 1: EMOM 10min 6 DB Snatch 6 Rack Row Level 2: EMOM 10min 3 Snatch 95/65 6 Pull ups Level 3: EMOM 10min 3 Snatch 135/95 6 Chest to Bar
“MAXED OUT MONDAY” Pre WOD: EMOM 7min 5 Thrusters (95/65) 5 Burpees Level 1: 10-20-30-40-30-20-10 SU’s 5-10-15-20-15-10-5 KBS Hanging Knee Raise Level 2: 5-10-15-20-15-10-5 DU’s KBS 53/35 T2B Level 3: 5-10-15-20-15-10-5 DU’s KBS 70/53 T2B
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