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WOD's

WOD 1

RX 

For Time:

100 Wall balls (20/14)

80 DU

60 Alternating DB snatch (50/35)

50 Alternating front rack lunges (95/65)

40 Toes to bar

20 Burpee box jump overs (24/20)

1000m Row

SCALED

For Time:

200 Single unders

100 Wall ball (14/8)

80 Lunges

60 Alternating DB snatch (35/20)

40 Med ball sit-ups

20 burpee box jump overs (24/20)

1000m Row

 

WOD 2

RX

8 Minute clock

30 GHD Sit-ups

10 Cleans (135/95)

 

30 GHD Sit-ups

10 Cleans (155/115)

 

30 GHD Sit-ups

10 Cleans (185/135)

 

30 GHD Sit-ups

10 Cleans (205/145)

 

30 GHD Sit-ups

10 Cleans (225/155)

 

*Cleans can be power or squat 

*Split up reps however you want between partners

SCALED

8 Minute clock

30 Abmat Sit-ups

10 Cleans (45/35)

 

30 Abmat Sit-ups

10 Cleans (75/55)

 

30 Abmat Sit-ups

10 Cleans (115/75)

 

30 Abmat Sit-ups

10 Cleans (135/95)

 

30 Abmat Sit-ups

10 Cleans (155/115)

 

*Cleans can be power or squat 

*Split up reps however you want between partners


WOD 3

To be announced at WOD for a Cause