Row 750 meters

100 Sit-ups

75 Wall Balls 20/14

Run 800 meters

20 Ring Muscle-ups

5 Rounds for times of:

Run 200 meters

8 Burpee Box Jump Overs 24/20

12 Front Rack Lunges 115/80

Rest 2 minutes between rounds

“Warm up”

On the minute every minute for 6 minutes: Clean and Jerk 1-2 reps.

Then:

5 Rounds for Time:

50 Double-unders

12 Toes to Bar

6 Power Clean 205/135

3 Jerks 205/135

AMRAP in 15 minutes of:

14 Box Jumps

10 KB Swings 70/53

30 Second Weighted Plank Hold 25/15

On the minute every minute for 8 minutes: Power Clean + Hang Squat Clean + Front Squat.

Then:

3 Rounds For time:

15 Squat Cleans 135/95

15 Strict Handstand Push-up

15 Chest to Bar Pull-ups

“Beach WOD”

AMRAP in 20 minutes of:

swim 50 meters

10 Hand release pushups

20 walking lunges

200m soft sand run

“Class WOD”

In teams of 2, with 1 partner working at a time, complete for time:

"Badger"

Complete 3 rounds for time of:

95/65 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

Then:

25-20-15 Reps of:

Power Cleans 135/95

Lateral Burpees over Barbell

AMRAP in 25 minutes of:

30 Double-unders

8 Push Jerk 155/105

Run 200 meters

25 Sit-ups

For Time:

Row 1000 meters

Then:

40 Push-ups

10 Box Jump overs 24/20

30 Toes to Bar

30 Push-ups

10 Box Jump overs

20 Toes to Bar

20 Push-ups

10 Box Jump overs

10 Toes to Bar

5 Rounds for time:

Run 400 meters

6 Squat Snatches 135/95

18 Wall Ball Shots 20/14

Take 10 minutes and work up to a heavy-ish Power Clean.

Then:

”G.I. Jane”

For time:

100 Burpee Pull-ups

or

For time:

50 Pull-ups

50 Burpees

*partition the burpees and the pull-ups any way you want to.

AMRAP in 20 minutes of:

5 Thrusters 95/65

7 Hang Power Cleans 95/65

9 KB Sumo Deadlift High Pulls 53/35

In teams of 2, with 1 partner working at time, complete for time:

Row 2000 meters or Run 1 mile

75 Push Press 95/65

75 Lunges

75 Power Cleans 115/75

75 Thrusters 45/35

75 Box Jumps 24/20

4 Rounds for Time:

Run 400 meters

20 Pull-ups

20 Back Squats 95/65

“Warm-up”

Take 8 minutes and work up to a Heavy-ish Power Snatch.

Then:

18-15-12-9-6-3 reps for time of:

Power Snatch 115/80

Lateral Burpee over Barbell

Sit-ups

Reminder: Holiday Hours: Open Gym 8am-10am ONLY!

5 Rounds for time:

Run 200 meters

10 Squat Cleans 135/95

10 Burpee Pull-ups 

For Time:

Row 750 meters

Then:

20 Deadlifts 225/155

20 Box Jumps 24/20

15 Deadlifts

15 Box Jumps

30 Wall Ball Shots 20/14

30 Toes to Bar

20 Wall Ball Shots

20 Toes to Bar

20 Ring Muscle ups

“Warm up”

Take 10 minutes and work up to a Heavy-ish Squat Snatch.

Then:

For Time:

Run 1 Mile

100 Push-ups

10 Squat Snatches 135/95

In teams of 2, with 1 partner working at a time, complete for time:

Camana Bay Hill Run (Together as a Team)

75 Burpee Box Jumps 24/20

75 Toes to Bar

100 Wall Ball Shots 20/14

Run 800 meters (Together as a Team)

AMRAP in 15 minutes of:

4 Front Squat 165/115

24 Double-unders

16 KB Swings 53/35

“Warm Up”

Take 8 minutes and work up to a heavy-ish 2 rep Push Jerk (take bar from floor)

Then:

3 Rounds for time of:

Run 400 meters
24 Step-ups 24/20
18 Push Jerks 135/95