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