W.O.D.s

Fitness
For load:
Push Press 5-5-5-5-5
(make consistent increases)

“The Dark Horse Special”
For time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings 53/35
60 Sit-up
70 Burpees
______________________________

Competitor
Snatch Pull + Snatch + Overhead Squat
Build to a heavy set of 2+2+2

Back Squat
70% 1×3
80% 2×2
90% 3×1

“The Dark Horse Special”
For time:
30 Handstand Push-up
40 Pull-up
50 Kettlebell Swing 53/35
60 Sit-up
70 Burpee
_____________________________

Weightlifting
Snatch
2 waves:
70% 1×2
75% 1×1
80% 1×2
85% 1×1

Snatch Pull
95% 2×3
105% 3×2

Back Squat
70% 1×2
75% 1×2
80% 1×2
85% 2×2

Tempo Incline Sit-up (:04 ecc) 12-12-12

“Fortune always favors the brave, and never helps a man who does not help himself.”
~P. T. Barnum

Weightlifting
Snatch Pull + Snatch + Overhead Squat
Build to a heavy set of: 1+1+1

Clean + Front Squat + Jerk
Build to a heavy set of: 1+1+1

Pause Squat (:02 in bottom)
Build to a heavy set of 2

Manual Hamstring Curl
2×15

Fitness
For load:
Floor Press 8-8-8-8
(make consistent increases)

3 rounds for time:
30 Steps Walking Lunge
40 Russian Kettlebell Swing 53/35
50 Sit-up
___________________________________

Competitor
For load:
Every 1:00 for 10:00
1 Thruster (from rack)
*start every minute with 20 double under.
(add 10lbs/5lbs each set)

7 rounds for time:
7 Box Jump 24/20
7 CTB Pull-up
7 Handstand Push-up

For total time:
100-300-100-500-100-700-100-500-100-300-100m
Row
(rest :30 between intervals)

“In recognizing the humanity of our fellow beings, we pay ourselves the highest tribute.”
~Thurgood Marshall

Upper Body
15-12-10-8
Bench Press
Bent Row (barbell or dumbbell)
(alternate rounds with a partner)

15-12-10-8
Pullover (barbell or dumbbell)
Weighted Bench Dip (set weight in lap)
(alternate rounds with a partner)

15-12-10-8
Standing Shoulder Press
Upright Row
(alternate rounds with a partner)

15-12-10-8
Skull Crusher
Biceps Curl (barbell or dumbbell)
(alternate rounds with a partner)
_________________________________

Sleds
6 rounds:
60yd Sled Push Shuttle 90/45
200m Recovery Jog
________________________________

Weightlifting
Power Snatch
70% 3×2
80% 3×2

Romanian Deadlift 4×6
(constant load)

Bench Press 8-8-8-8
(make consistent increases)

Standing Press 8-8-6-6
(make consistent increases)

Front Plate Raise 8-8-8
(make consistent increases)

Weighted Plank Hold 5x :10
(make consistent increases)

“Work is not man’s punishment. It is his reward and his strength and his pleasure.”
~George Sand

Fitness
For load:
Power Clean 5-5-3-3-3
(make consistent increases)

3 rounds for time:
400m Run
15 Pull-up
50 Air Squat
15 Pull-up
______________________________

Competitor
For load:
Every 1:00 for 10:00
1 Clean
*start every minute with 20 double under
(add 10lbs/5lbs each set)

For time:
35 Weighted Sit-up 25lbs
35 Toes to Bar

“Air Force”
For time:
20 Thruster 95/65
20 Sumo Deadlift High-Pull
20 Push Jerk
20 Overhead Squat
20 Front Squat
*4 Burpees at the top of each minute.
______________________________

Weightlifting
Clean from blocks (BK)
2 waves:
70% 1×2
75% 1×2
80% 1×2
85% 1×2

Clean Pull
90% 2×3
100% 3×2

Front Squat
70% 1×3
75% 1×3
80% 1×3
85% 1×3

Bent Barbell Row 8-8-8-8
(make consistent increases)

3 rounds for total reps:
Chin-up
(rest 1:00 between rounds)

“Each new generation born is in effect an invasion of civilization by little barbarians, who must be civilized before it is too late.”
~Thomas Sowell

The Governor has ordered gyms to close as of 8:00p on Monday, June 29th.

Fitness
For load:
Single-Leg RDL 8-8-8
(make consistent increases)

“Air Force”
For time:
20 Thruster 95/65
20 Sumo Deadlift High-Pull
20 Push Jerk
20 Overhead Squat
20 Front Squat
*4 Burpees at the top of each minute (including first minute).
_______________________________________

Competitor
No measure:
6-9-12-18-21
Calorie Assault Bike
Calorie Ski Erg

For load & reps:
Every 1:00 for 10:00
Odd min: 3 Weighted Dip
Even min: Ring Muscle-up
(choose reps and load prior to start. unbroken)

4 rounds for load: (constant)
8 Bench Press
8 Seated Row
(alternate rounds with a partner)

6 rounds for total reps:
1:00 to complete.
15/12 Calorie Row
Max Pull-up
(rest 1:00 between rounds)
______________________________________

Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1

Power Clean
70% 2×2
75% 2×2
80% 2×2

Push Press
80% 3×3

Weighted Dip 8-8-8-8
(make consistent increases)

Overhead Triceps Extension 8-8-8-8
(make consistent increases)

“If you want to build a ship, don’t drum up people to collect wood and don’t assign them tasks and work, but rather teach them to long for the endless immensity of the sea.”
~Antoine de Saint-Exupery

Fitness
For Load:
1.5 Press 3-3-3-3-3
(make consistent increases)

For time:
30 Calorie Row
20 Parallette Pass Through
30 Pull-up
20 Handstand Push-up
30 Russian Kettlebell Swing 53/35
20 Ring Dip
30 Toes to Bar
20 Hand Release Push-up
30 Weighted Sit-up 25lbs
20 Burpee
30 Calorie Row
_________________________________

Competitor
For load:
Every 1:00 for 10:00
1 Snatch
*start every minute with 20 double under
(add 10lbs/5lbs each set)

Back Squat
70% 1×2
75% 1×2
80% 1×2
85% 1×2

For time:
400m Run
15 Back Squat 225/155
400m Run
12 Back Squat
400m Run
9 Back Squat
__________________________________

Weightlifting
Snatch from blocks (BK)
2 waves:
70% 1×2
75% 1×2
80% 1×2
85% 1×2

Snatch Deadlift
Build to a heavy set of 3

Back Squat
65% 1×4
70% 1×4
75% 1×4
80% 1×4

Tempo Incline Sit-up (:04 ecc) 12-12-12

“Patience is bitter, but its fruit is sweet.”
~Jean-Jacques Rousseau

Upper Body
For load:
Single-Arm Front Pulldown 8-8-8
(alternate sets with a partner)

For load:
Incline Press 6×8
(alternate sets with a partner)

For load:
Single-Arm Row 8-8-8
(alternate sets with a partner)

For load:
Decline Press 6×8
(alternate sets with a partner)

For load:
Single-Arm Biceps Curl 8-8-8
(alternate sets with a partner)

For load:
Single-Arm Triceps Extension 8-8-8
(alternate sets with a partner)
_____________________________________

Weightlifting
Snatch Pull + Snatch + Overhead Squat
Build to a heavy set of 1+2+1

Clean + Front Squat + Jerk
Build to a heavy set of 1+2+1

Pause Squat (:02 in bottom)
Build to a heavy set of 3

Single-Leg Hamstring Curl 12-10-8
(make consistent increases)

“The secret of joy in work is contained in one word – excellence. To know how to do something well is to enjoy it.”
~Pearl S. Buck