Pick Your Date
PREWOD
7×2 Overhead Squat AHAP 17 mins
For 4 cycles: AMRAP in 3 mins of:
6 Snatches, 165/100 lbs
3 Rounds of Cindy or Mary
Rest 1 min between each cycle. For each cycle restart the AMRAP.
14.3 Open WOD
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch
Breathe Fire
PREWOD
5×3 Clean AHAP 15 mins
For time: 100 Double Unders
— then —
7 rounds of:
5 Thrusters, 135/95 lbs
3 Muscle-ups
— then —
100 Double Unders
Pull, Jump, Press
PREWOD
Every 30 secs for 12 mins: Power Snatch
1 Power Snatch, 65-75% 1RM
Complete as many rounds as possible in 15 mins of:
15 Sumo Deadlift High-pulls, 75/55 lbs
10 Lateral Burpees
15 Push Press, 75/55 lbs
14.3 Open WOD
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Six- Shooter
METCON
6 rounds for time
6 Deadlift 225/135
6 Box Jumps 30/24
6 Bar-Facing Burpees
6 KB Swings 70/53
6 Med Ball Sit ups
6 Wall Ball
12.3 Open WOD
Open WOD 12.3
METCON
18 minute AMRAP
15 Box Jumps 24/20
12 Push Press 115/75
9 T2B
Ten x Ten
PREWOD
10 minute EMOM
5 Deadlift – Heavy
5 Strict Pull Up
10 Rounds for time
10 KB Snatch (alternate arms each round)
5 Burpees
