Warm Up – 4 Min AMRAP :30 single-unders - :20 handstand hold - 10 scap pull-ups – Push Jerk progression: 5 jump and lands (hands at side) – 5 jump and lands (hands at shoulders), 5 jump, punch and lands – 5 PVC push jerks – 5 EB push jerks – 5 push jerks (add weight) – 5 push jerks (add weight) – Split jerks: split stance hold (20 sec) – 5 PVC presses in split stance – 5 split jerks (PVC) – 5 EB split jerks – Build jerks: 3 sets: 3 push jerks + split jerk – Take the bar from the rack –

Strength – 3 Push Jerks + 1 Split Jerk – 7 sets (3 min each set)

Skill - 3 sets: 1:00 freestanding handstand practice – Rest 1:00 between sets.


Post WOD - Accumulate: 1:00 banded shoulder stretch/arm or 2 min bar hang

Warm Up - :10 jumping jacks, slow - :10 jumping jacks, moderate - :10 jumping jacks, fast - :30 alternating back-step lunges - :30 ring rows - 30 mountain climbers - 10 air squats - 10 deadlift shrugs (empty barbell) - 30 mountain climbers - 10 air squats - 10 muscle cleans (empty barbell) - 10 jumping pull-ups - 5 small kip swings + 5 big kips - 10 hang power cleans (empty barbell) - 5 strict pull-ups - 5 push-ups - 2 sets: 5 power cleans - :30 bike - 3 strict pull-ups - 6 push-ups - 9 air squats

WOD – 18 Min EMOM


Min 1 | 5 power cleans L3-155/105# L2-115/75# L1-65/45#


Min 2 | 12/9 cals Bike L2- 10/8 L1-8/6


Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats L2-5 pull ups + 10 worm ups + 15 air squats L1-5 ring rows+10 knee pushups+10 squats

*If you can’t keep up, this becomes an AMRAP

WOD II – 8 Min AMRAP
15 GHD sit-ups L2-med ball sit ups L1-sit ups
:30 plank hold (forearms)

Post WOD – 2 min of reach, roll and lift.

NO OPEN GYM - HOSTING THE APPLETOWN THROWDOWN VIII -

COME CHECK IT OUT! FIRST WORKOUT BEGINS AROUND 9AM AND THE AWARDS CEREMONY SHOULD BE AROUND 1PM.

Warm Up - 2 sets: 30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to down dog - 1:00 row, bike, or ski – 1 set: 10 sumo deadlifts (empty barbell) - 10 alternating plank reach-throughs - 10 sumo deadlift + shrug (empty barbell) - 10 up-downs - :20 plank hold - 10 sumo deadlift high pulls (empty barbell) - 10 burpees - :20 plank hold - 5 sumo deadlift high pulls (working weight) - 10 lateral burpees over the barbell - :20 plank hold –

WOD


30 sumo deadlift high pulls L3-75/55 L2-55/35# L1-35/15#


1:00 plank hold


30 lateral burpees over the barbell


1:00 plank hold


30 sumo deadlift high pulls L3-75/55 L2-55/35# L1-35/15#


1:00 plank hold


30 lateral burpees over the barbel

l
– Plank hold time is accumulated.

For Time

WOD II


:30 bike


:30 rest


– Hold 300/400+ watts.

6 rounds for calories

– Rest 2:00 -


:20 bike


:40 rest


– Hold 350/450+ watts.

6 rounds for calories

Total Calories

Post WOD - 3 sets: :30 cobra stretch - :30 Spiderman stretch, left - :30 Spiderman stretch, right

Warm Up - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - :30 jumping jacks - 10 single-leg toe touches/leg - 20 alternating reverse lunges - :30 mountain climbers - 10 unweighted good mornings - 20 walking lunge steps - :30 up-downs – Handstand pushup: 5 pushups to down dog – 10 shoulder taps (pike) – 5 pike pushups – 20 sec handstand hold (wall) – 5 handstand negatives – 1 Min handstand pushup practice – Hang squat cleans: 5 hang DL and shrug (from mid thigh) – 5 hang muscle cleans – 5 front squats – 5 hang squat cleans – 6 Min EMOM: 2 hang squat cleans (work to over workout weight) – Mini round: 5 handstand pushups 5 hang squat cleans (use workout variations) - 


WOD


21-15-9


Handstand push-ups L2-Pike pushups L1-DBL DB shoulder press 15/10#


Hang squat cleans L3-115/75# L2-95/65# L1-45/35#

For time

Strength – Push Jerk – 3-3-3-2-2

Post WOD - 1:00 couch stretch/leg

Warm Up - AMRAP 6: Junkyard Dog: Partner A: 8 jumps around partner - Partner B: 8 jumps around partner - Partner A: 8 jump over and crawl under partner - Partner B: 8 jump over and crawl under partner - 1 set: - 30 jumping jacks - 10 alternating lunges - 30 mountain climbers - 10 box step-overs - 100-meter jog - 10 dumbbell box step-overs - Mini Round - 1 set: 200-meter run - 5 dumbbell box step-overs – Use 2 dumbbells at workout load.

WOD


200-m run L2-same L1-100

m
10 DB box step-overs L3-35/20# 24/20” L2-20/15# 20/16” L1-10 alt walking lunges


7 Rounds for time (15 Min CAP)

Strength - 25 strict pull-ups (add weight if able)

Post WOD - :30 foam roll IT band/leg - :30 lacrosse ball roll/foot

Warm Up - 3:00 run, row, bike, or ski - 2 sets: :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats – Snatch or Clean - 10 deadlifts - 10 deadlifts to mid-thigh - 8 deadlift and shrugs - 6 muscle snatch/cleans - 5 overhead/front squats - 5 hang squat snatch/cleans - 5 squat snatch/clean –

Strength – Clean or Snatch –

3-3-3 at 70-80% -

2-2-2 at 80-90% -

1-1-1 at 90%+

WOD

27-21-15

Knees-to-elbows L2-Knees to 90 L1-Lying toes to bar

HOD push-ups L2- HOD worm up L1-HODknee pushups

Russian kettlebell swings L3-70/55# L2-55/35# L1-35/15#

For Time (12 Min CAP)

Post WOD- 1:00 doorway pec stretch/side

Warm Up - 2 sets: :45 row - 6 Samson stretch lunges - 10 step-ups - 5 med-ball squats - 5 wall-ball shots – Box jumps: 3 box jumps (slow) – 3 box jumps (moderate) – 3 box jumps (fast) – Deadlift: 30 sec setup hold - 3 sets: 150-meter row - 3 box jumps - 5 deadlifts – Rest 1:00 between sets – Build to workout load –

WOD


440-m row L2-same L1-same


10 box jumps L3-30/24” L2-24/20” L1-20/12”


10 deadlifts L3-275/185# L2-135/95# L1-75/55#


10 wall-ball shots L3-20/14# L2-16/12# L1-14/10#


5 Rounds for time – 25:00 time cap -

Post WOD - 2 sets: :30 scorpion stretch hold/side - :30 pigeon stretch/leg

Warm Up - 10 plate ground-to-overheads - 10 plate counterbalance squats - 10 ring rows - 100-meter run - 10 plate ground-to-overheads - 10 plate counterbalance squats - 10 ring rows - 200-meter run – Pull ups: 5 kip swings – 3 kip swings + 3 big kips – 3 strict pull ups – 3 kipping pull ups with a hold – 5 kipping pull ups – Thrusters: 5 front squats – 5 push presses – 5 thrusters – Add weight: 5 thrusters – Rest 1:00 between sets. – Build in load.

WOD


50 pull-ups L2-25 jumping pull ups L1-25 ring rows


400-m run L2-300m L1-200m


21 thrusters L3-95/65# L2-65/45# L1-45/35#


800-m run L2-600m L1-300m


21 thrusters L3-95/65# L2-65/45# L1-45/35#


400-m run L2-300m L1-200m


50 pull-ups L2-25 jumping pull ups L1-25 ring rows


For Time – 25:00 CAP

Post WOD - :30 kneeling quad stretch/side - :30 standing calf stretch/side

Warm Up - 1 set: 2:00 row or ski 1 set: 10 alternating Spiderman stretches - 5 wall therapy squats - 10 PVC pass-throughs - 5 wall therapy squats - 10 PVC behind the neck snatch grip presses - 5 wall therapy squats - 10 PVC around-the-worlds - 2 sets: 5 snatch deadlifts to mid-thigh - 5 snatch pulls - 5 muscle snatches - 5 overhead squats - 5 hang snatches - 5 snatches – empty barbell or training bar. - 2 sets: 7 snatches – Build in load.

WOD

Randy


75 power snatches L3-75/55# L2-65/45# L1-55/35#


For Time (10 Min CAP)

Strength - Back rack lunge - 6-6-6-6-6+

Post WOD - 1:00 foam roll lat/side

Warm Up – 200m run - AMRAP 6: :20 jumping jacks - 10 sumo stance good mornings - 10 alternating scorpion stretches - 10 air squats – Rower: 15 pulls (easy pace) –Rest 30 sec – 15 pulls (moderate pace) – Rest 30 sec – 15 pulls (max effort) – 1 Min rest – 15 pulls (you choose pace) –

WOD


1,000/800m row – Rest 4:00 – L2-800/600m L1-600/500m


750/600m row – Rest 3:00 – L2-600/400m L1-500/300m


500/400m row – Rest 2:00 – L2-400/300m L1-400/200m


250/200m row L2-same L1-250/150m

For Time

Post WOD - 3 sets: :30 standing straddle stretch - :30 alternating scorpion stretch

Warm Up - 1 set: 1:00 jump rope - 10 push-ups to down dog - 10 good mornings (empty barbell) - 10 alternating reverse lunges - 1:00 jump rope - :20 plank hold - 10 inchworms + push-up - :20 plank hold - :30 jump rope - 10 alternating walking lunges - 2 half range of motion wall walks - 10 sit-ups - :30 jump rope - 10 alternating walking lunges - 2 wall walks - 10 sit-ups –

WOD – 10 Min AMRAP


20 alternating walking lunges L2-same L1-10 reps


2 wall walks L2-1 wall walk L1-4 inchworms + knee pushups


20 sit-ups L2-same L1-10 sit ups


2 wall walks L2-1 wall walk L1-4 inchworms + knee pushups

Rounds + Reps

WOD II


:30 bike at 60 RPMs


:20 bike at 70 RPMs


:10 bike at 80+ RPMs


1:00 bike sub 60 RPMs

5 sets for total calories

Post WOD - 2 sets: 1:00 foam roll upper back - 1:00 foam roll quads

Warm Up - 3:00 run, row, bike, or ski - 2 sets: :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set: 10 clean deadlifts
10 clean deadlifts to mid-thigh - 8 clean deadlift and shrugs - 8 muscle cleans - 6 front squats - 6 hang squat cleans - 4 squat cleans – Use an empty barbell –


Strength - Power Clean - 5-5-3-3-3-1-1-1-1 (2 Min per set)

WOD


100 burpees to a target 6” above reach L2-75 reps to target above reach L1-50 burpees


For Time

Post WOD - 2 sets: :30 pigeon stretch/leg - :30 couch stretch/leg

Warm Up

3 sets: :30 alternating Spiderman stretches - :30 up-downs - :30 PVC pass-throughs - :30 rest - 3 sets: :30 air squats - :30 burpees - :30 PVC shoulder presses

PARTNER WOD

For time with a partner:

21 thrusters L3-115/75# L2-95/65# L1-45/35#

12 rope climbs L2-6 rope climbs L1-6 hand over hand pull to stand

15 thrusters

9 rope climbs

9 thrusters

6 rope climbs

– Each partner completes the designated number of thrusters, then split rope climbs as needed -

SCORE: TOTAL TIME

Post WoD

2 sets:

:30 foam roll IT band/leg:30 lacrosse ball roll/foot

Warm Up - 30 jumping jacks - 10 sit-ups - 10 up-downs - 10 kettlebell deadlifts - 1:00 row or bike (easy pace) - 30 jumping jacks - 10 GHD sit-ups to parallel - 10 single-arm Russian kettlebell swings, right-arm - 10 single-arm Russian kettlebell swings, left-arm - 1:00 row or bike (moderate pace) - 30 jumping jacks - 10 GHD sit-ups - 10 Russian kettlebell swings (workout weight) - 1:00 row or bike (fast pace) –

WOD I – 15 Min AMRAP


3-6-9-12, etc.


GHD sit-ups L2-Med ball sit ups L1-Straight leg sit ups


Russian kettlebell swings L3-55/35# L2-45/25# L1-35/15#


Calorie bike or row
– Continue adding 3 reps to each movement until time expires -

WOD II


200-meter run – Rest 1 min -


400-meter run – Rest 1 min -


800-meter run – Rest 1 min -


100-meter sprint

Total Time


Post WOD - :30 figure-4 stretch/side - :30 seated pike stretch

Warm Up - 2 sets: :20 up-downs - :10 rest - :20 PVC good mornings - :10 rest - 2 sets: :20 burpees - :10 rest - :20 PVC snatch grip behind-the-neck presses - :10 rest – 1 set: 5 alternating elbow-to-instep/side – Snatch: 3 snatch DL to mid thigh – 3 snatch pulls – 5 power snatches – 5 overhead squats – 5 squat snatches –

Cycling Snatches

1 set: 5 cycled power snatches (empty bar light weight) - 2 sets: 4 bar-facing burpees - 5 power snatches (building) - 1 set: 2 unbroken snatches - 1 snatch - 6 bar-facing burpees - 2 unbroken snatches - 1 snatch – Use weight 1 for all snatches –

WOD

2 rounds for time:


10 snatches L3-175/125# L2-135/75# L1-75/55#


12 bar-facing burpees L2-10 reps L1-8 reps (step over)


Right into…


2 rounds for time:
10 snatches L3-115/75# L2-95/65# L1-45/35#


12 bar-facing burpees L2-10 reps L1-8 reps (step over)

For total time

Strength – Snatch – 1-1-1-1-1

Post WOD – Accumulate: 30 reach, roll, and lifts

Warm Up - 400-meter jog - 5 inchworm push-ups - 10 banded pass throughs - 15 banded pull-aparts - :30 jump rope - 10 med-ball good mornings - 10 med-ball deadlifts - 5 burpees over the med ball - :30 jump rope - 10 med-ball front squats - 10 med-ball strict presses - 5 burpees over the med ball - :30 jump rope - 10 wall-ball shots - 5 burpees over the med ball –

WOD

Every 3:00 for 5 rounds

:
40 double-unders L2-20 DUs attempts L1-40 singles


20 wall-ball shots L3-20/14# L2-16/12# L1-14/10#


– Rest the remainder of each interval.


– Score is the fastest round

Strength – Bench Press 10-8-8-6-6

Post WOD - 1:00 foam roll calves - 1:00 foam roll quads - 1:00 foam roll upper back

Warm Up - 3:00 row - :30 mountain climbers - 5 inchworms + 1 push-up/rep - 5 dumbbell windmills/arm - :30 up-downs - 10 single-arm dumbbell swings, right-arm - 10 single-arm dumbbell swings, left-arm - 2 sets: :40 dumbbell deadlifts - :20 rest - :40 box step-ups - :20 rest – Build Up: DB deadlift 5-5-5 (build to working weight) –

WOD


21-15-9


Dumbbell deadlifts L3-50/35# L2-40/25# L1-30/15#


42-30-18


Box step-ups L3-24/20” L2-20/16” L1-16/12”

For Time

WOD II


:30 bike - 
:30 rest

12 Rounds for Total Calories

Post WOD - :30 bent-arm pec stretch/side - 1:00 couch stretch/side

WOD - Memorial Day Murph

Rxd is with a 20/14# Vest

L3 is without a vest

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

1 Mile Run L2-800m L1-400m

100 Pull ups L2-50 Pull ups L1-25 Ring Rows

200 Pushups L2-100 Pushups L1-50 Pushups

300 Squats L2-150 Squats L1-75 Squats

1 Mile Run L2-800m L1-400m

For Time

Warm Up - 100-meter jog - 5 inchworm push-ups - 10 banded pass-throughs - 15 banded pull-aparts - 200-meter jog - 10 single-arm eye-level dumbbell swings (light load) - 30 jumping jacks - :30 box step-overs - :30 box jumps (20/24 in) - 10 Russian dumbbell swings (workout weight) - – Use one dumbbell - :30 box jump-overs - 100-ft dumbbell farmers carry (workout weight) – Use two dumbbells -

WOD – 10 Min AMRAP


2-4-6-8…
Box jump-overs L2-24/20” L2-20/16” L1-16/12”


100-ft dumbbell farmers carry L3-70/50# L2-50/30# L1-30/15#


– Use two dumbbells – Step down from the box –

Strength – Bench Press – 3-2-1-1-1-1-1

Post WOD - 2 sets: :30 lacrosse ball chest smash/side - 1:00 seated pike stretch