Author: Britt Treece

Strength5-5-5-3-3-3-2-2 Back Squat @75-88% 1RM

5-5-5-3-3-3-2-2 Back Squat @75-88% 1RM

WOD

14 Min AMRAP:

30/20 Cal. Assault Bike

30 Box Jump Overs (24/20)

20 T2B

25/17 Cal. Assault Bike

25 Box Jump Overs (24/20)

15 T2B

20/14 Cal. Assault Bike

20 Box Jump Overs (24/20)

10 T2B

*Score is total reps…195/171 Reps per round

Fit WOD

For Time:

5 Rounds

Praxair Run

25 DU’s (2x Singles)

100m Run

25 SLSU

*14min cutoff

WOD
For Time:
4*3*2*1*
Blvd Runs
Legless Rope Climbs (scale to regular rope climbs, then 8 strict pull ups for EACH rope climb)
*25 Burpees
***If you wear green you can give 5 extra burpees each round to the person of your choice…no more than two people can choose the same recipient***
-Scale- Praxair Runs for 4/3 then Blvd Runs/15 Burpees per round

FitWOD
10 Rounds
12/10 Cal AB
15 SLSU
12/10 Cal Row
15 Squats
200m Run
15 Hollow Rocks

WOD
For Time in teams of 3: One working at a time, splitting reps however you choose
100 Power Snatch (75/55)
100 OHS (95/65)
2000m Ski Erg
100 Power Clean and Jerk (115/80)
100 Front Squats (135/95)
2000m Row
200 Deadlifts (155/105)

FitWOD
Run a 5K or 10 Mile AB

Strength
5×15 Deficit Push Ups (45/25)…Superset with 5×10 each arm bent over DB Row

WOD
18 Min AMRAP:
3*6*9*12*15*18*21*24*27 Etc.
Russian KB (70/53)
Hollow Rocks
KB SDHP (70/53)
*10 WB (20/14)

Reps Helper:
Complete 15’s+WB= 185
18’s+WB= 249
21’s+WB= 322
24’s+WB= 404

FitWOD
E3MO3M for 18min
Praxair Run(2 reps)
10 Burpees
15 SLSU
(162 reps if all completed)

Strength
5×4 Deadlift all @68-72% 1RM…Then one ME set @80% of weight used for the 5×4

WOD
Coach’s B-Day WOD
51 Card Pick-up w/ Partner
(51 Cards for Time)
Hearts – Box Jumps (24/20)
Diamonds – Deadlifts (135/95)
Clubs – Sledgehammer Strikes
Spades – Cal Row
Ace – Both Praxair Run
Joker – Both 51 DU’s (2x singles)
**35min cutoff**

ADV WOD
For Time:
1000m Ski
100ft Handstand Walk or 8 Wall Walks
1000m Row
100ft Handstand Walk or 8 Wall Walks
2500m or .78 Mile Assault Bike
100ft Handstand Walk or 8 Wall Walks

TEC WOD
Run 5K

Strength
E2MO2M for 8 Mins: 5 Touch and Go Power Snatch up to AHAP
Straight into E2MO2M for 8 Mins: 1 Squat Snatch + 1 Hang Squat Snatch up to AHAP

WOD
For Time:
27 Power Snatch (75/55)
27 Box Jump Overs (24/20)
21 Squat Snatch (75/55)
21 Box Jump Overs (24/20)
15 Power Snatch (95/65)
15 Box Jump Overs (24/20)
12 Squat Snatch (95/65)
12 Box Jump Overs (24/20)
9 Power Snatch (115/80)
9 Box Jump Overs (24/20)
7 Squat Snatch (115/80)
7 Box Jump Overs (24/20)
5 Power Snatch (135/95)
5 Box Jump Overs (24/20)
4 Squat Snatch (135/95)
4 Box Jump Overs (24/20)
***20 Min Cutoff***

DB WOD
18min AMRAP
5 Manmakers
10 Burpees over DB’s
20 Alt DB Snatch
40 DU’s (2x Singles)
Men: 35# Women: 25#

Strength
5×6 Strict HSPU…Superset with 5×8 Strict Pull Ups

WOD
6 Min AMRAP:
6 C2B
3 Devil’s Press (2×35/20)
*if you get 7 Rounds or more you get a 3 Min AMRAP Extension of:
9 C2B
3 Devil’s Press (2×35/20)
*if you get 3 Rounds or more you get 3 Min AMRAP Extension of:
12 C2B
3 Devil’s press (2×35/20)
*if you get 2 Rounds or more you get 3 Min AMRAP Extension of:
15 C2B
3 Devil’s Press (2×35/20)
***Score is total reps from any AMRAP’s you participate in

ADV WOD
12 Min EMOM:
1st Min: 15/12 Cal. Row
2nd Min: 9 Deadlifts (255/175)
3rd Min: 12/8 Cal. Assault Bike
4th Min: 9 Deadlifts (255/175)
*135/114 Reps if completed RX

TEC WOD
4 Rounds

35/28 Cal AB
20 Hollow Rocks
20 DU’s (3x Singles)
25/20 Cal Ski Erg
20 Russian Twists (25/20 slam ball)
20 Plank Up Downs
*48min Cutoff

WOD
For Total Time W/Partner: You go, I go style and then together
21-15-9
Cal. Row (16-12-7 for women)
Burpee Over the Rower
*P1 does 21/21, P2 does 21/21, P1 does 15/15, P2 does 15/15 Etc.
-3 Min Rest/Transition-
15-12-9
Cal. Assault Bike (10-8-7 for women)
Power Snatch (95/65)
Bar Facing Burpees
*P1 does 15/15/15, P2 does 15/15/15, P1 does 12/12/12, P2 does 12/12/12 Etc.
-3 Min Rest/Transition-
12-9-6
Cal. Ski Erg (Both partners do each round)
Burpee Bar MU (split between the two partners however)
Devil’s Press (2×35/20…Both partners do each round)
Rope Climbs (split between the two partners however)
*for this part, P1 Skis 12, P2 Skis 12, Split BBMU, P1 12 DP, P2 12 DP, Split Rope Climbs, P1 skis 9, P2 skis 9, Split BBMU, P1 9 DP, P2 9DP, Split Rope Climbs Etc.
***48 Min Cutoff***

WOD
30 Min AMRAP:
40/30 Cal. Assault Bike
40 WB (20/14)
40 Hang Power Cleans (95/65)
20/15 Cal. Ski Erg
20 Ball Slams (30/20)
20 Push Press (95/65)

Strength
5×15 Deficit Push Ups (45/25)…Superset with 5×10 each arm bent over DB Row

WOD
For Total Time:
18/14 Cal. Row
18 Power Snatch (75/55)
-:30 Rest/Load-
15/12 Cal. Row
15 Power Snatch (95/65)
-:30 Rest/Load-
12/9 Cal. Row
12 Power Snatch (115/80)
-:30 Rest/Load-
9/7 Cal. Row
9 Power Snatch (135/95)