Author: Britt Treece

WOD

“Ned” Hero Wod

7 Rounds for Time:

11 Bodyweight Back Squats (scale to 75%, then 50% if needed, but it should be hard)

1000m Row

FitWOD

For Time:

Horseshoe Run

100 Squats

80 SLSU

Rax Ct Run

60 Push-ups

40 Walking Lunges

Blvd Run

20 DBall over Shoulder (100/75)

10 Burpees

Praxair Run

5 Burpees

15 DB Bear Hug Squats (100/75)

Blvd Run

25 KB (53/35)

45 KB SDHP (53/35)

Rax Ct Run

65 Hollow Rocks

85 DU’s(2x singles)

Horseshoe Run

WOD

35 Min Partner AMRAP: 1 partner working at a time, splitting reps however you choose

5 Rope Climbs (3 Pull Ups + 3 K2E for each rope climb)

10 Burpee Box Jump Overs (24/20)

15 KB (53/35)

20 Thrusters (95/65)

25 Cal. Assault Bike

30 Ball Slams (30/20)

*score is total rounds + reps

FitWOD

Run or Row 5K

Strength5 Sets of 1 Power Clean + 2 Hang Power Clean working up to AHAP

5 Sets of 1 Power Clean + 2 Hang Power Clean working up to AHAP

WOD

4 Rounds for Time of:

21/16 Cal. Row

15 Sit Ups

9 Power Clean and Jerk (135/95)

***20 Min Cutoff***

FitWOD

18min AMRAP

20/16 Cal Ski

20 Alt DB Snatch (35/25)

20 Hollow Rocks

10 DB Lunges

10 DB Bent Over Rows

Strength5×2 Bench Press all @90-95% 1RM….Superset with 5×6 Strict C2B

5×2 Bench Press all @90-95% 1RM….Superset with 5×6 Strict C2B

WOD

E3MO3M for 15 Mins:

15/12 Cal. Ski Erg

12 Pull Ups

9 Box Jump Overs (24/20)

*180/165 reps if completed RX

ADV WOD

E2MO2M for 10 Mins:

4 Ring MU

25ft Handstand Walk (5 reps)

*45 reps if completed RX

TEC WOD

For Total Calories

6 Rounds

:30 on :30 off AB Cals

6 Rounds

1min on :30 off Row Cals

4 Rounds

:45 on :15 off AB Cals

4 Rounds

1:30 on :30 off Row Cals

2 Rounds

1min on :30 off AB Cals

2 Rounds

2min on :30 off Row Cals

1min ME AB Cals

Rest 1min

1min ME Row Cals

Strength3×12(6 each leg) 2xKB/DB suitcase carry box step ups up to AHAP

3×12(6 each leg) 2xKB/DB suitcase carry box step ups up to AHAP

WOD

For Time:

Horseshoe Run

25 Squats

15 Push Ups

30 DU (2x singles)

Rax Court Run

35 Squats

25 Push Ups

50 DU (2x Singles)

Blvd Run

45 Squats

35 Push Ups

70 DU (2x singles)

Praxair Run

55 Squats

45 Push Ups

90 DU (2x singles)

***30 Min Cutoff***

DB WOD

100 Devils Press for Time

EMOM starting at 0:00 5 Burpees

Men: 35# Women 25#

Strength5 Rounds of the following complex all @80-85% 1RM Strict Press: 2 Strict Press + 6 Push Press + 10 Push Jerks

5 Rounds of the following complex all @80-85% 1RM Strict Press: 2 Strict Press + 6 Push Press + 10 Push Jerks

WOD

12 Min AMRAP:

5 STO (95/65)

5 T2B

5 Hang Power Clean (95/65)

5 Bar Facing Burpees

ADV WOD

9 Min AMRAP:

1 Legless Rope Climb

10 GHD

TEC WOD

30min AMCAP w/ Partner

1-Alt Ski Erg/Row Cals

2-Praxair Run – 20 DU’s (2x singles) 20 SLSU

ONLY CALORIES COUNT ON THIS ONE!

Strength4-4-4-3-3-3-2-2 of 2 Sec. Pause Front Squat all @65-75% 1RM (25-30 minutes to complete)

4-4-4-3-3-3-2-2 of 2 Sec. Pause Front Squat all @65-75% 1RM (25-30 minutes to complete)

WOD

For Time:

9-15-21

Cal. Assault Bike (7-11-15 for women)

Front Squats (115/80, 95/65, 75/55)

***8 Min Cutoff***

Fit WOD

16min AMRAP

Island Run

10 Air Squats

10 Reverse Crunches

100m Run

10 Air Squats

10 V-ups

Strength7×5 Strict Press all @70-75% 1RM

7×5 Strict Press all @70-75% 1RM

Skill Work: 5-10 Minutes to work on getting DU’s or improving efficiency

WOD

3 Min AMRAP:

8 STO (135/95)

24 DU (2x singles)

-:90 Rest-

3 Min AMRAP:

10 STO (95/65)

20 DU (2x Singles)

-:90 Rest-

3 Min AMRAP:

15 STO (75/55)

15 DU (2x singles)

*Score is total rounds + reps from all three AMRAP’s

ADV WOD

12 Min AMRAP:

10m Overhead Yoke Carry (4×15/Empty)

10 Burpees

10m Overhead Yoke Carry

10 DB Box Step Overs (2×50/35)(24/20)

TEC WOD

EMOM for 16min

100m Sprint

Rest 5min

1 mile AB

1 mile Row

1 mile Ski Erg

Rest 2min

Horseshoe Run

Strength20 Min to work up to a 6 Rep Max (3 each leg) Back Rack Walking Lunge

20 Min to work up to a 6 Rep Max (3 each leg) Back Rack Walking Lunge

WOD

3 Rounds for Time:

Rax Court Run

100m Walking Lunge (10x across black mats)

250/200m Ski Erg

20 WB (20/14)

***26 Min Cutoff***

DB WOD

20min AMRAP

100m Run

3 Manmakers

6 V-ups

100m Run

9 Devil’s Press

12 DB Deadlifts

100m Run

Men: 35# Women: 25#

Strength8-8-8-6-6-6 Bench Press…Superset with 4-4-4-3-3-3 Strict Weighted/Strict Pull Ups

8-8-8-6-6-6 Bench Press…Superset with 4-4-4-3-3-3 Strict Weighted/Strict Pull Ups

WOD

For Total Time:

15*12*9*

Thrusters (75/55)

Pull Ups

-Straight Into-

12*9*6*

Thrusters (115/80)

C2B

-Straight Into-

9*6*3*

Thrusters (155/105)

Bar MU

*6 Bar Facing Burpees

***20 Min Cutoff***

ADV WOD

For Time:

5-4-3-2-1

Ring MU

Power Clean and Jerk (185/125)

-3 Min Rest-

5*4*3*2*1*

Deadlifts (275/185)

*30ft Handstand Walk

***18 Min Cutoff***

TEC WOD

4 Rounds

Horseshoe Run

20 Squats

400m Row

20 Push-ups

400m Ski Erg

20 Hollow Rocks