WOD

Wall Ball-10(Unbroken) 30#-M/20#-W-10ft
Swings(A)-10(88#-70#-M/53#-W)
Burpee-10

x10 Rounds For Time: 35min Time Cap:
-------------------------------------------------

WOD

EMOM 18min (E/O)

Power Snatch-4 @75%-80% -Even Minute
Double Under-30 & Muscle Up-6 (or C2B-8)

Rest 2min Then;

8min To Find a 1RM on Power Clean:
-------------------------------------------------------

WOD

Sandbag Hill Run(80#-M/50#-W)
Tire Flips-8 (or Weighted Push Up-15)
Sled Push(185#-M/135#-W)

x5 Rounds:
-----------------------------------------------
Med Ball Slam
Chest 2 Ground Push Up   >50-40-30-20-10 Reps of Each:
400M Run
------------------------------------------------
Assault Bike-60 Cal
Squats-50
Push Press-40(95#-M/65#-W)
Pull Up-30
Push Up-20

x2 Rounds:
----------------------------------------------------

WOD

KB or DB Bulgarian Split Squat: 4 Sets of 12 Reps Each Leg (70#-50#-M/50#-30#-W)
---------------------------------------------------
Double Under-       100, 80, 60, 40, 20, 10
Hang Squat Clean-10, 8, 6, 4, 2, 1 (165#-155#-M/115#-105#-W)

For Time: 15min Time Cap:
----------------------------------------------------

WOD

Bench Press-3-6 Reps @80%-85%
2 DB Renegade Row-12(6/6-Alt) @AHAP
GHD Sit Up-15-20 Reps
Ab Crusher-15 Unbroken(35#-M/25#-W)

x5 Rounds:
----------------------------------------------------
Burpee Pull Up-20
2 KB/DB Thruster-20(50#-44#-M/30#-25#-W)
Assault Bike-20 Cal
Double Unders-60

x3 Rounds For Time:
------------------------------------------------------
Wall Ball-15 Unbroken(30#-M/20#-W)
Swing(A)-15(88#-70#-M/53#-W)
Burpee Box Jump-15

x5 Rounds Then;

Cash out: 1000M Run

For Time:
------------------------------------------------------

WOD

AMRAP 6min of:

Power Clean-5(155#-M/105#-W) or RX+ 185#-M/125#-W
Front Squat-5
Lateral Burpee-10

Rest 3min, Then:

AMRAP 8min of:

Power Clean-4(165#-M/115#-W) or RX+ 205#-M/135#-W
Front Squat-4
Lateral Burpee-8

Rest 3min, Then:

AMRAP-10min of:

Power Clean-3(185#-M/135#-W) ro RX+ 215#-M/145#-W
Front Squat-3
Lateral Burpee-6
-------------------------------------------------------------------------

WOD

Thrusters(95#-M/65#-W)
Target Burpees    21-15-9 Reps of Each

Then;

Push Press(115#-M/85#-75#-W)
T2B             18-16-14 Reps of Each:

Then;

Double Unders-100
Pull Ups-25

For Time: 30min Time Cap:
-------------------------------------------

WOD

Partner WOD: Teams of 2 complete the following:

1000 Wall Ball(20#-M/14#-W) Unbroken

For Time:
------------------------------------------------------------
*If the Wall Ball touches the ground, 10 Cal Assault Bike penalty for each person.

WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm
--------------------------------------------------------
Tire Flip-8 @AHAP
Hammer Strikes-16(8L/8R) Max Effort
Sled Sprint(Empty)
Rope Climb-2 (Anyhow)

x4 Rounds:
---------------------------------------------------------
Assault Bike-30 Cal
C2B Pull Up-15
Deadlift-10(255#-M/185#-W)

x3 Rounds Then;

Target Burpee-30

For Time:
----------------------------------------------------------
Double Under-50
Swing(R)-40(88#-70#-M/70#-53#-W)
Double Under-50
Target Burpee-50
Double Under-50
Swing(R)-40
Double Under-50

AFAP:
--------------------------------------------------------

WOD

Back Squat: 7 Sets of 4 @80%
--------------------------------------
AMRAP 12min Of:

Barbell Cluster-4(155#-135#-M/105#-95#-W)
Lateral Burpee-8
Double Under-30
---------------------------------------

WOD

Bench Press-75%x 5-8 Reps
2 KB Bent Rows-8-15 Reps

x5 Rounds, Then,

2DB Floor Press Complex: Unbroken
DB Floor Press-8
Alt DB Floor Press-16(8/8)
DB Floor Press-Max Reps
Ring Rows-10-20 Reps

x3 Rounds:
------------------------------------------------
Double Under-60
Assault Bike-30cal
Hand Release Push Up-40
Jumping Lunges-20(10/10-Alt)

x3 Rounds:
-----------------------------------------------
11.2

20min AMRAP of:

Power Clean-5(135#-M/100#-W)
T2B-10
Wall Ball-15(20#-M/14#-W)
-----------------------------------------------

WOD

Partner WOD:
-------------------
AMRAP 5min of:

Power Clean-3(155#-M/105#-W)
Push Up-6
Squat-9

x4 Rounds, 1min Rest Between Rounds:
(One partner working at a time, alternate tasks. Continue where you left off after each break)

Rest 2min Then;

3min Wall Ball- Max Reps(30#-M/20#-W)
Partner 2: Barbell Front Rack Hold

(Barbell must be in the "Rack Position" for Partner 1 to work)
---------------------------------------------------------------------------

WOD

AMRAP 18min of:

1 Arm DB/KB Hang Power Snatch-5L(60#-50#-M/35#-30#-W)

1 Arm DB/KB Thruster-5L

1 Arm OH Lunge-10(5/5-Alt)

Repeat on the Right Then;

Burpee Pull Up-7

Shuttle Sprint x4

----------------------------------------------------------------------

Unbroken for each arm, drop allowed when switching hands. 

10 Cal Assault Bike penalty if bell touches the ground before completing the Complex.

WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm
--------------------------------------------------------
400M Run
Wall Ball       50-40-30-20-10 (30#-20#-M/20#-14#-W)
Power Clean  10-8-6-4-2 (Start at: 155#-M/110#-W, Add weight Each Round:
--------------------------------------------------------
Double Under-50
Hang Power Clean-5(165-155#-M/115#-105#-W)
Thruster-5
Back Rack Lunges-5L/5 R
Pull Up-12

x4 Rounds:
---------------------------------------------------------
Assault Bike-30 Cal
Sled Push-185#-M/135#-W)
1 Arm DB Snatch-20(10/10) 80-60#-M/50#-40#-W)

x3 Rounds:
---------------------------------------------------------

WOD

Back Squat: 5 Sets of 7 Reps @75%
--------------------------------------------
AMRAP 12min Of:

OHS-12(115#-M/75#-W)
Lateral Burpee-8
SHSPU-5
---------------------------------------------

WOD

DB Bench Press-6-12 Reps
Barbell Bent Row-10-15 Reps @AHAP

x5 Rounds: Then;

Weighted Push Up-10-20 Reps(45#/35#)
GHD Sit Up-10-20 Reps

x3 Rounds:
--------------------------------------------------------
Assault Bike Cal: 40-30-20-10
Run:                   800-600-400-200

AFAP:
--------------------------------------------------------
Sled Push (185#-M/125#-W)
Tire Flip-8 @AHAP
2KB Framers or Racked Carry (125M)

x4 Rounds:
--------------------------------------------------------
3 Rounds of:

Wall Ball-30(30#-M/20#-W)
Swings(A)-25 (53#-M/35#-W)
OH Lunge-20(10/10)45#/35#-Plate
--------------------------------------------------------

WOD

Barbell Complex EMOM: 10min  Start @Bodyweight or 70% of BW

Cluster-1
Push Press-1
Thruster-1
Push Press-1
------------------------------------------------------------------------------------
Pull Ups-100
Every 90sec: 10 Push Ups

then;

Pistols-50(25/25)

18min Cap:
-----------------------------------------------------------------------------------

WOD

Double Under-50
Squat Clean-7(185#-165#-M/125#-115#-W)

x5 Rounds, Then;

50 Burpee Pull Ups

For Time: 30min Time Cap:
----------------------------------------------------------

WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm
--------------------------------------------------------
Double Under-40
Assault Bike-30 Cal
Man Maker-12(50#-45#-M/35#-25#-W)

x3 Rounds:
------------------------------------------------------
600M Run
Med Ball Slam-50
Lateral Burpee-40
Front Squat-30(135#-M/95#-W)
Clean & Jerk-20
Muscle Up-10

AFAP:
------------------------------------------------------
Front Squat: 70% x8 Reps x5 Sets
Then, 30 Jumping Lunges-Unbroken

DB Bench Press-6-12 Reps x5 Sets
Then, 50 Push Ups-Unbroken
-----------------------------------------------------

WOD

Back Squat: 70%x9 Reps (4 Sets)
------------------------------------------
Wall Ball-10-15-20-25-30...Continue by 5's Unbroken sets**
Burpee Pull Up-12
Double Under-30

AMRAP 12min:
-------------------------------------------
**10 Cal Assault Bike Penlty for each drop

WOD

Bench Press-50 Reps anyhow @60%-65%

Then;

4 Rounds of:

2DB Shoulder Press(Standing) 8-Max Reps
Ring Rows-15-25 Reps
--------------------------------------------------------
Assautl Bike-15 Cal
Lateral Burpee-10
Clean & Jerk-10 (185#-165#-M/125#-115#-W)

x3 Rounds:
--------------------------------------------------------
Buy in: 600M Run

Then;

Thruster(53#-M/35#-W)
T2B                  >21-18-15-12
Double Under    50,40,30,20

Then;

Cash out: 600M Run
---------------------------------------------------------