Team Friday “Five Olympic Rings” Ring 1 0 - 10 mins Complete 1609 m Row Subtract your time in seconds from 600 to get a score Ring 2 10 -...

Warm up WOD 3 Rounds 10 Good mornings 20/15 10 Burpee HR push-ups 200 m Row Build up a Heavy 3 RM. Deadlift 8 - 10. Mins 4 RFT 15 T2B 10...

5000 m row every four minutes 8 burpees 10 mb clean and press

8 mins AMRAP at your own pace 8 Front Squat 8 Push Press 8 GTOH 35/25 kg Build to a Heavy Touch and Go Power Clean (8 mins) 1 Round For...

100 WBS Every-time you break - 5 burpees 4 rounds of 200 m row 400 m AirDyne 500 m cycle 20 box step 2 min rest between

3 Rounds: 7 Minute AMRAP (2 mins between rounds) 3 Hang Squat Cleans Round 1 weight 20/15 Round 2 weight 35/25 Round 3 weight 50/35 6 Air...

Team Friday - ”REVIEW“ six rounds of: 15 double unders 11 calories 9 strict press 35/25 50 gtoh 35/25 six rounds of: 15 thrusters 35/25...

Let’s deadlift 5 x 5 build Standard warm up 17 Minute AMRAP: 5-6-7-8-9-10-11-12-13-14-15-etc. KBS (24/16) Double Unders Calorie Assault...

8 EMOM 3 Hang Power Clean (build) 18 Minute AMRAP: 15 Wall Balls (9/6) 11 mountain climbers (each leg) 7 Hang Power Cleans (@ 60%/70% of...

Working in pairs/triplets 5-4-3-2-1: 1 1/4 Back Squat Two sets @ 50% of 1RM 1 1/4 Squats can help build positional strength, and also...

“Wake Up Call” 5 Minute AMRAP: 15 Double Unders (30 singles) 12/10 Calorie Assault Bike 9 HSPU or 9 strict press (35/25) Rest 2 Minutes 5...

Flash wod 5 RFT O5 Burpees 10 Box JUMPS 24"26" 15 WBS 9/6 500 m Row

20/20 vision KBS 20-20 Cal row 20-20 Push-ups 20-20 Sit-ups 20-20 Db push press 20-20 Cal AirDyne 20-20 Pull-ups 20-20 Kb goblet squats...

“A hell of a way to end the year” 200 m - 10 squats 200 m - 10 back ext 200 m - 10 pull-ups 200 m - 10 sit-ups 200 m - 10 push-ups 75...

10 min WOD Practice WOD San Diego Beatdown Row 400-600-800-600-400 Kbs 21-18-15-12-09 DBPP 09-12-15-18-21 24/16 22.5/15

Sunday WOD 20 MIN AMRAP 12 DB Bench Press AHAP 16 T2B/K Lifts/ Hip lifts 200 m Row. 20 min work on your GOAT