WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm
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400M Run
Swings(A)-50(70#-M/53#-W)
Target Burpee-50
400M Run
Double Ketlebell Thrusters-50(44#-M/25#-W)
Double Unders-50
400M Run
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Deadlift(155#-135#-M/105#-95#-W)
Power Clean & Press(155#-135#-M/105#-95#-W)
Burpee
Assault Bike Calories

10-9-8-7-6-5-4-3-2-1 Reps of Each
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Tire Flip-8
Dumbbell Farmers Walk-125M
Sled Push(205#-M/165#-W)

x4 Rounds:
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WOD

Back Squat: 4 Sets of 8 @70%
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Tabata: 20sec on/10sec off x8 Rounds:

Front Squats: 75#-M/55#-W

2min Rest, Then,

Ab Crusher: 35#-M/25#-W

2min Rest, Then,

800M Timed Run
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WOD

Evening Open Gym: 4pm-7pm:
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DB Complex:
DB Bench Press-8
DB Alt Bench Press-16(8/8)
DB Bench Press-Max Reps
Barbell Bent Row-1-=15 Reps @AHAP
Butterfly Sit Up-Max Unbroken Reps

x5 Rounds:
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Assault Bike-30 Cal
Thrusters-21(95#-M/65#-W)
Burpee Pull Up-15

x3 Rounds:
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Sled Sprint(Empty)
Hang Power Clean-15(115#-M/75#-W)
OH Lunge-30(15/15-Alt)

x4 Rounds:
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2KB Squat-Max Reps(70-53#-M/44#-35#-W)
T2B-12
Close Hand Push Up-20

x6 Rounds:
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WOD

18min AMRAP of:

Target Burpee-10
Swing(A)-20
Double Under-30
400M Run

2min Rest, Then,

2min Max Unbroken*(No Breaking) Wall Ball (20#--M/14#-W)
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*10 Hand Release Push Ups Each Break

WOD

Squat Clean+ Hang Squat Clean + Jerk Start @70%-75%

EMOM 5min: Then,

7min to Find a 1RM Clean & Jerk
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10 min AMRAP of:

DHSPU-8
Front Squat-6(185#-M/1356#-W)
Bar Muscle Up or C2B Pull Up-4
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WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm
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Assault Bike Calories
Push Ups
V-Ups
Double Unders

40-30-20-10 Reps of Each:
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Sand Bag Ground to Shoulder10 @AHAP
Weighted Push Up-15-20 Reps
Sled Push(185#-M/135#-W)

x4 Rounds:
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C2B Pull Up-10
Front Squat-10(165#-M/115#-W)
Lateral Burpee-10

x4 Rounds, Then,

Swings(A)70#-M/53#-W) 30-20-10 Reps
400M Run  

AFAP:
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WOD

Leg Day Super Set:

Back Squat: 7 Reps @65%-70%
DB/KB Suitcase Lunges-20(10L/10R)45#-M/25#-W

x4 Sets:
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Bar Facing Burpees-12
Wall Ball-Max Reps with Remaining Time (20#-M/14#-W)

90sec On/ 30sec Rest x6 Rounds:
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