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INDIVIDUAL WODS

RX

For Time:

21-15-9 reps of:

Chest to Bar Pull ups

Assault Bike calorie

American Kettlebell swings 53/35

 

 

10 min cap

3 rep S20H

5 min Cap

8 min AMRAP:

3 Power cleans 155/105

3 burpee Box jump overs

*increase reps by 3

For Time:

Chipper

60 Row Cals

50ft single arm DB OH Walking Lunges 50/35

40 GHD Situps

30 Wall Balls 30/20

20 HSPU

12 min Cap

SCALED

For Time:

21-15-9 reps of:

Jumping Pull ups

Assault Bike calorie

Russian Kettlebell swings 53/35

 

 

10 min cap

3 rep S20H

5 min Cap

8 min AMRAP:

3 Power cleans 95/65

3 burpee Box Step  overs

*increase reps by 3

For Time:

Chipper

60 Row Cals

50ft DB Goblet Walking Lunges 35/25

40 abmat Situps

30 Wall Balls 20/14

20 HR Push ups

12 min Cap

TEENS (13-15)

For Time:

21-15-9 reps of:

Jumping Pull ups

Assault Bike calorie

Russian Kettlebell swings 35/26

 

 

10 min cap

3 rep S20H

5 min Cap

8 min AMRAP:

3 Power cleans 45/35

3 burpee Box jump over

*increase reps by 3

For Time:

Chipper

60 Row Cals

50ft DB Goblet Walking Lunges 25/15

40 Abmat Situps

30 Wall Balls 12/10

20 HR Push ups

12 Min Cap

 

TEENS (15-18)

For Time:

21-15-9 reps of:

Pull ups

Assault Bike calorie

American Kettlebell Swings 35/26

 

 

 

10 min cap

3 rep S20H

5 min Cap

8 min AMRAP:

3 Power cleans 75/55

3 burpee Box jump overs

*increase reps by 3

For Time:

Chipper

60 Row Cals

50ft single arm DB OH Walking Lunges 35/25

40 Abmat Situps

30 Wall Balls 20/14

20 HR Push ups

12 min Cap

MASTERS 40+

For Time:

21-15-9 reps of:

Chest to Bar Pull ups

Assault Bike calorie

American Kettlebell Swings 53/35

 

 

10 min cap

3 rep S20H

5 min Cap

8 min AMRAP:

3 Power cleans 155/105

3 burpee Box jump overs

*increase reps by 3

For Time:

Chipper

60 Row Cals

50ft Single DB OH Walking Lunges 50/35

40 GHD Situps

30 Wall Balls 30/20

20 HSPU

12 Min Cap

MASTERS 50+

For Time:

21-15-9 reps of:

Pull ups

Assault Bike Calorie

American Kettlebell Swings 53/35

 

10 min cap Male

3 rep S20H

5 min Cap

8 min AMRAP:

3 Power cleans 135/95

3 burpee Box jump over

*increase reps by 3

For Time:

Chipper

60 Row Cals

50ft SIngle DB OH Walking Lunges 35/25

40 GHD Situps

30 Wall Balls 20/14

20 HSPU

12 min Cap

 

TEAMS OF 2

RX

For Time:

42-30-18 reps of:

Chest to Bar Pullups

Assault Bike Calorie

American Kettlebell swings 53/35

12 min Cap

3 rep S20H

5 min Cap

 

3 rep Front Squat

5 min cap

8 min AMRAP:

3 Power cleans 155/105

3 burpee Box jump overs

*increase reps by 3

For Time:

Chipper

60 Row Cals

100ft single arm DB OH Walking Lunges 50/35

40 GHD Situps

30 Wall Balls 30/20

20 HSPU

12 Min Time Cap

SCALED

For Time:

42-30-18 reps of:

Jumping Pull ups

Assault Bike

Russian Kettlebell swings 53/35

12 min Cap

3 rep S20H

5 min Cap

 

3 rep Front Squat

5 min Cap

8 min AMRAP:

3 Power cleans 95/65

3 burpee Box Stepovers

*increase reps by 3

For Time:

Chipper

60 Row Cals

100ft DB Goblet Walking Lunges

35/25

40 abmat Situps

30 Wall Balls 20/14

20 HR Push ups

12 Min Time Cap

MASTERS 40+

For Time:

42-30-18 reps of:

Chest to Bar Pull ups

Assault Bike Calorie

American KettleBell swing 53/35

12 Min Cap

3 rep S20H

5 min Cap

 

3 rep Front Squat

5 min Cap

8 min AMRAP:

3 Power cleans 155/105

3 burpee Box jump overs

*increase reps by 3

For Time:

Chipper

60 Row Cals

100ft single arm DB OH Walking Lunges 50/35

40 GHD Situps

30 Wall Balls 30/20

20 HSPU

12 Min Time Cap

 

MASTERS 50+

For Time:

42-30-18 reps of:

Pull ups

Assault Bike Calorie

American Kettlebell swing 53/35

12 min cap

3 rep S20H

5 min Cap

 

3 rep Front Squat

5 min Cap

8 min AMRAP:

3 Power cleans 135/95

3 burpee Box jump overs

*increase reps by 3

For Time:

Chipper

60 Row Cals

100ft single arm DB OH Walking Lunges 

35/25

40 GHD Situps

30 Wall Balls 20/14

20 HSPU

12 Min Time Cap