“Rumble”

5 Rounds
20 DB Snatch
10 Chest to Bars
40 Sit Ups

Weight: 50/35

5 Rounds
20 DB Snatch
10 Pull Ups
40 Sit Ups

Weight: 35/20

5 Rounds
14 DB Snatch
10 Ring Rows
30 Sit Ups

Weight: 25/15

WOD GUIDANCE & GOALS
Alternating arms, complete 20 total db snatches unbroken (:60). Then chip away at chest to bar pull up in sets of 3-5 reps. If you cannot connect chest to bars, scale the number of reps to 5 or do chin over bar pull ups. Pull ups should take no longer than :45-:60. Then push your pace for the 40 sit ups (:60-:90). Record your total time. Target 18 minutes

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“Drop It”

3 Rounds
100′ DB Lunge
6 Wall Walks
500/400 Meter Row

Weight: 35/25

3 Rounds
100′ DB Lunge
6 Mod Wall Walks
400/350 Meter Row

Weight: 25/15

3 Rounds
100′ DB Lunge
6 Inchworms
350/300 Meter Row

Weight: 15/10

WOD GUIDANCE & GOALS
Double DB walking lunges! Yup, you read that right, hold two dumbbells in the suitcase position (cannot be held on shoulders) as you lunge 100 feet in 25 foot increments. You may put them down at any point, but try to get at least 25 feet before resting. The six wall walks will take around :6t0 to complete, scale the number of reps to fit the time domain before scaling the movement. Then row the 500/400 meters in 2:00 or less (scale meters to fit the time domain.) Target 15 minutes.

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WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 7.5-8/10 effort for five reps,  which you’ll hold across for three sets. Reps three, four and five should feel heavy and require you to use your legs!! Record your weight.

Post Weight + Mods to Comments. Compare Scores HERE.

“Sweat Sesh”

3 Rounds
30 DB Step Ups, 20″
30/20 Cal Row
30 Russian KB Swings
30 Lunges
30 1-Leg V-Ups
30 Wall Balls
30 Burpees

Weight: 50/35, 53/35, 20/14

3 Rounds
30 DB Step Ups, 20″
25/15 Cal Row
30 Russian KB Swings
30 Lunges
30 1-Leg Tuck-Ups
30 Wall Balls
30 Burpees

Weight: 35/20, 35/26,14/10

3 Rounds
20 DB Step Ups, 20″
20/10 Cal Row
20 Russian KB Swings
20 Lunges
20 Leg Lifts
20 Wall Balls
20 Burpees

Weight: 25/15, 26/18,10/6

WOD GUIDANCE & GOALS
WOOOO this is going to be a GRIND! Spend about :90 or less on the step ups, two minutes on the row, :60 on the swings (which may be unbroken), recover on the lunges (:60-:75), :60 on the 1-leg v-ups (15 per side), :75-:90 on the wall balls and :90-2:00 on the burpees. Each round will take 10 minutes, target about 30 minutes for the wod with a 35 min cap.

Inspired by Ibex

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“Shed”

WOD GUIDANCE & GOALS
We love a 10 rounder! Run the 100 meters in :30 or less. Choose a weight for the power cleans that is HEAVY! A weight that you’re forced to take a breath before each rep, and you have to do them as singles. The dubs should take :30 or less. Use the run to “recover” before the next set of cleans and dubs. Target 17 minutes.

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“Broken Bicycle”

10 Rounds of
AMRAP 1
Bike for Cals
Rest 3 Min

WOD GUIDANCE & GOALS
Get uncomfortable! Goal is to keep your RPM at 60+ and be consistent from round to round. You’ll have plenty of time to recover so don’t be afraid to push!

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“Angie”

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

75 Banded Pull Ups
75 Push Ups
75 Sit Ups
75 Squats

50 Ring Rows
50 Knee Push Ups
50 Sit Ups
50 Squats

WOD GUIDANCE & GOALS
100?! Yes, 100 reps of all four bodyweight movements. You must complete ALL of the pull ups before moving to the push ups, and ALL of the push ups before moving to sit ups, etc. If 100 reps sounds like too many of one movement, SCALE! For the pull ups and push ups, chip away at small manageable sets with short breaks. Do the sit ups in big sets (maybe even one continuous set) and squats move through at a steady pace. Target 20 minutes

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“Fire Away”

AMRAP 24
400 Meter Run
12 Toes to Bar
12 Hang Power Clean

Weight: 135/95

AMRAP 24
300 Meter Run
12 Knee Ups
12 Hang Power Clean

Weight: 115/75

AMRAP 24
200 Meter Run
8 Leg Lifts
8 Hang Power Clean

Weight: 75/55

WOD GUIDANCE & GOALS
Run at a moderate pace for the 400 meters, coming in the door at around 2:00 (give or take :30). Then to save your grip for the hang cleans, break the toes to bar in half or in thirds with quick breaks between sets. Then do the same for the hang cleans. Spend no more than :60 on the toes to bar, and :60 on the hang power cleans. Target 5-6 rounds.

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“Did You Survive”

50/40 Cal Row
21 Push Jerks
Rest 1 Min
50/40 Cal Row
15 Push Jerks
Rest 1 Min
50/40 Cal Row
9 Push Jerks

Weight: 185/125

45/35 Cal Row
21 Push Jerks
Rest 1 Min
35/35 Cal Row
15 Push Jerks
Rest 1 Min
45/35 Cal Row
9 Push Jerks

Weight: 125/85

40/30 Cal Row
21 Push Jerks
Rest 1 Min
40/30 Cal Row
15 Push Jerks
Rest 1 Min
40/30 Cal Row
9 Push Jerks

Weight: 95/65

WOD GUIDANCE & GOALS
Spend four or less minutes on the calorie row, then choose a weight for the push jerks that you have to break every 5-7 reps. Yes, you should have to break each set of push jerks multiple times. Spend around two minutes on the first set of push jerks, then :90 on the second and :60 on the last set. Target sub 20 minutes.

Inspired by CF

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