Warm Up

100m Run – Walking Lunge – 20 Double unders – Side Lunge – Goose Step – Zig Zag Jumps – 10 Push ups – 10 Pull ups – 10 Sit ups – 10 Squats – 2 Min Couch Stretch (each) – 2 Min Calf stretch (each)

WOD (Compare to 6/5/20 or 7/2/19)

800m Run L2-600m L1-400m

-Rest 2 Min-

4 Rounds for Total Time

Warm Up – 2 Lap Run- 10 Squats – 10 Hollow Rocks – 20 Jumping Jacks – 5 Down/Up Dogs – 10 Push-ups – 20 Zig Zags – 30 sec Push-up Plank -1 Lap Run – 10 Goose Steps – Empty Bar Warm Up – 5 sec Front Rack Hold – 5 sec Front Squat Hold – 3 Rounds – Clean Progression – 1 to Knee – 1 to Hip – 1 Pwr Pull – 1 Pwr Clean – 1 Sqt Clean – 3 Rounds

Strength WOD – Clean Progression – 1 to Knee – 1 to Hip – 1 Power Pull – 1 Power Clean – 1 Squat Clean – 7 Rounds (Compare to 3/22/21)

WOD – 10 Min EMOM

Min 1:  3 Squat Cleans @ Progression weight

Min 2: 10 Over the bar burpees

2 Min Bike or Row – Then – Movement Prep – 5 Reps of each – 3 Rounds
Partner WOD – 20 Min AMRAP (Clock counting up)
L3
20 Thrusters 115/75#
20 Box Jumps 24/20”
20 Burpees
30 Thrusters 95/65#
30 Box Jumps
30 Burpees
40 Thrusters 85/55#
40 Box Jumps
40 Burpees
50 Thrusters 65/45# For Time
Max Calorie Row in Remaining Time (20 min Cap)

L2
20 Thrusters 75/55#
20 Box Jumps 20/16”
20 Burpees
30 Thrusters 65/45#
30 Box Jumps
30 Burpees
40 Thrusters 55/35#
40 Box Jumps
40 Burpees
50 Thrusters 45/35#
Max Calorie Row in Remaining Time (20 min cap)

L1
20 Thrusters 65/45#
20 Box Jumps 16/12”
20 Burpees
30 Thrusters 55/35#
30 Box Jumps
30 Burpees
40 Thrusters 45/25#
40 Box Jumps
40 Burpees
50 Thrusters 35/25#
Max Calorie Row in Remaining Time (20 min cap)

Warm Up – 2 Laps – Goose Step – Side Lunge – 30 sec High Jump Singles – 10 Squats – 10 Push ups – 30 sec running Singles – 10 Pull ups – 10 Lying T2B – 30 sec DUs – Bear Crawl – 5 Down/Up Dogs – 10 Pass Thrus – 10 Around the world – 10 Back Presses – 10 Shoulder Stretch – Movement Prep – 5 Reps of each – 3 Rounds

WOD – 20 Min AMRAP – One partner works at a time. (Compare to 1/27/21)

L3

50 Burpee Box Jump Overs 30/24”

50 Shoulder to Overhead 135/95#

50 Russian Kettlebell Swings 70/55#

For Total Reps

L2

50 Burpee Box Jump Overs 24/20”

50 Shoulder to Overhead 95/65#

50 Russian Kettlebell Swings 45/35#

For Total Reps

L1

50 Burpee Box Jump Overs 18/16”

50 Shoulder to Overhead 55/35#

50 Russian Kettlebell Swings 35/25#

For Total Reps

Warm Up – 20 Jumping Jacks – 10 Squats – 10 Hollow Rocks – 20 Mountain Climbers – 5 Down/Up Dogs – 10 Push-ups – 20 Zig Zags – 30 sec Push-up Plank – 20 Heel Pulls – 10 Goose Steps – Empty Bar Warm Up – 5 sec Overhead Hold – 5 sec OHS Hold – 3 Rounds – Snatch Progression – 3 Rounds – 1 to Knee – 1 to Hip – 1 Pwr Pull – 1 Pwr Snatch – 1 Sqt Snatch – 2 Rounds –

Strength WOD – Snatch – 1-1-1-1-1-1-1 (Compare to 3/8/21)

WOD – Every 30 sec –

1 Power Snatch @ 65% of 1RM

1 Hang Squat Snatch @ 65% of 1RM

20 Rounds

**AMRAP if you can’t keep up**

1 Min Bike – Goose Step – Side Lunge – 30 sec High Jump Singles – 10 Squats – 10 Push ups – 30 sec running Singles – 10 Pull ups – 10 Lying T2B – 30 sec DUs – Bear Crawl – 5 Down/Up Dogs – 10 Pass Thrus – 10 Around the world – 10 Back Presses – Movement Prep

WOD – 25 Min AMRAP

50 Double unders L2-Running Singles L1-High Jump Singles

40 Kettlebell Swings 55/35# L2-45/25# L1-35/15#

30 Box Jumps 24/20” L2-20/18″ L1-18/16″

20 Abmat Sit ups

10 Pull ups L2-Banded L1-Ring Rows

For Total Reps

Warm Up – 2 Laps – 10 Pushups – 5 Down/Up Dogs – 15 sec Table hold – 15 sec Hang – Arm Circles – 10 Rock from Heel to Toe – Ankle Circles – 5 Slo-mo Squats – 30 sec Pride Squat – 10 Side Lunges – 10 Goose Steps – Empty Bar – 5 Good Mornings – 5 Front Squats Squats – 2 Rounds – 1 Lap – Bar Warm Up – Front Squat – 5-4

Strength WOD – Front Squat – 7-7-7-7-7-7-7 (Compare to 3/1/21)

WOD – 10 Min AMRAP

3 Squat Cleans @ 70% of 7RM Front Squat

6 Alt. DB Snatches 50/35# L2-40/25# L1-30/15#

9 Single arm DB Box Step ups 24/20” L2-20/18” L1-18/16”

Rounds + Reps

Warm Up – 2 Laps – 30 sec Plank – 30 sec Squat Hold – 30 sec Zig Zag Jump – 30 sec Push up Plank – 30 sec (each) Side Lunge – 30 sec Criss Cross Jumps – 30 sec Hang – 30 sec (each) Lunge (inside hand to sky) – 30 sec Down Dog – 30 sec Up Dog – 1 Lap Shuffle – 30 sec Front Rack w/ Bar on Back – 4 Turkish Get ups – Push Jerk 3 Pwr – 2 Rt Split 2 Lt Split – 2 Rounds

Strength WOD – Push Jerk – 1-1-1-1-1-1-1 (Compare to 2/22/21)

WOD – 12 Min AMRAP

5 Clean and Jerks 155/105# L2-105/75# L1-85/55#

5 Over the Bar Burpees

25 Double unders / High Jump Singles

Rounds + Reps

AFTER THE WOD WE WILL HAVE BURGERS AND DOGS AND WHATEVER DISHES YOU BRING WITH YOU.  COME JOIN US AS WE HONOR THOSE WHO HAVE DIED IN EFFORTS TO PRESERVE THE FREEDOMS THAT WE OFTEN TAKE FOR GRANTED.

WOD – Murph

Rxd is with a 20/14# Vest
L3 is without a vest
1 Mile Run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run
For Time

L2
800m Run
50 Pull ups
100 Push ups
150 Squats
800m Run
For Time

L1
400m Run
25 Ring Rows
50 Push ups
75 Squats
400m run

You can also get a partner and treat this as a partner WOD.

Warm Up – 100m Run – Front Skip – Back Skip – Side Lunge – 5 Down/Up Dogs – Bear Crawl – 100m Run – 10 Squats – 10 Push-ups – 10 Pull ups – 10 Hollow Rocks – 100m Run – Movement Prep – 3 Reps of each for 2 Rounds

WOD – 20 MIN AMRAP

3 Forward Roll L2-Log Rolls L1-Candlestick rolls

5 Burpees

7 Hollow Rocks L2-Hold one knee L1-Hold both knees

9 DB Snatch 50/35# L2-40/25# L1-30/15#

11 S2OH 95/65#

Rounds + Reps