Tim!

“American Dream”
AMRAP 20
Up Ladder
1/1, 2/2, 3/3…
Power Clean @ 205/145
Muscle Up

WOD Guidance:
Heavier barbell today, you should be moving through today one rep at a time.
Although it is a heavier barbell, it should not be a weight you are at risk of failing reps.
Take little breaks in-between reps to reset and then get after the next rep!
If you do not have muscle ups (yet!) choose either a strength or skill modification to take that next step
in getting closer to a muscle up!

QOD:
What’s your favorite game at the casino?

Britt!

“Caribou Lou”
50-40-30-20-10
Calories
500m-400m -300m-200m – 100m
Run

WOD Guidance:
Start off today at a moderate/fast pace and as the cals/meters go down,
your pace should be getting faster! The last couple rounds should be a sprint!
For your C2 machine focus on your cals/hr, the number on your screen should be getting higher and higher every round.

QOD:
Who’s your favorite sports personality?

Steve!

“WLW”
3 sets – 3 Front Squats, 7 Back Squats
3 sets – 2 Front Squats, 5 Back Squats
3 sets – 1 Front Squat, 3 Back Squats

Cashout
3 Super sets –
A) 30 second front rack hold (heaviest weight from day)
B) 20 Weighted Sit-Ups (DB Behind Head, 20#/15#)

WOD Guidance:
The Front Squats and Back Squats are at the same weight within each set
Re-rack the bar after the front squats, get the bar to your back and then complete the back squats
As the reps go down every 3rd set, the weight on the bar should be increasing
On the Core Cash-out try to go directly from the front rack hold to the sit-ups

QOD:
What store in the mall do you have to go into if you’re there?

AB!

“Three Dog Night”
AMRAP 5 x 3
200 Meter Farmers Carry Buy-In
10 DB Hang Power Cleans
10 DB Push-ups
Rest 2:00 Between Rounds

WOD Guidance:
Farmers Carry should take no more than 2:30
Choose DB’s you can hang on for the 10 Reps

QOD:
What’s the last song, book, or movie to make you cry?

Ben!

“Double Bounce”
5 rounds of
10 Deadlifts @ 115/80
10 Box Jumps
10 Front Squats @ 115/80
10 Burpees

WOD Guidance:
Light barbell, looking for unbroken sets
Keep the transitions fast between the movements

QOD:
What’s an activity for kids that you still enjoy?

Somesh!

“Sundae Fundae”
With a pair of dumbbells
Accumulate

800m Farmer Carry
200 Double DB Front Squats
100 Double DB Floor Presses
50 Strict Pull-ups
*Break up however you want

WOD Guidance:
Choose your strategy:
Lots of rounds with smaller sets of each movement
Less rounds with bigger sets of each movement
Buy-in/Cashout of one movement, then rounds of the other movements
Or get creative and come up with your own unique way of getting after this one!

Christina!

“Ponderosa”
10 Push-ups

10 Push-ups
25 Cals of Choice

10 Push-ups
25 Cals of Choice
50 Double Unders

10 Push-ups
25 Cals of Choice
50 Double Unders
100 Russian KBS

10 Push-ups
25 Cals of Choice
50 Double Unders
100 Russian KBS
150 Air Squats

WOD Guidance:
Classic add on style WOD,
Be smart with your pace early knowing this is a heavily backloaded workout

Adrienne!

“Seven Minutes in Heaven”
AMRAP 7
2/2 4/4 6/6…
DB Snatch
Toes to Bar

Rest 3 min

AMRAP 7
2/2 4/4 6/6…
DB HP+J
Pull-ups

WOD Guidance:
Grip, grip, and more grip
Don’t fall into the trap of sprinting through the small easy rounds

QOD:
What dumb video never fails to make you laugh?

Steve!

“Adventures in Dentistry”
OT2:30 x 12
400m Run/Row/Ski or 800m Bike

WOD Guidance:
No more than 2:00 of work in the first round at a moderate pace,
If you’d need to sprint in the first round to get within 2:00,
think about cutting down the distance

QOD:
What’s the biggest buyers remorse you’ve experienced?

Bia!

“WLW”
EMOM 8
1 Power Clean + 5 Strict Presses
Rest 2 minutes
EMOM 8
1 Power Clean + 3 Push Presses
Rest 2 Minutes
EMOM 8
1 Power Clean + 1 Push Jerk

WOD Guidance:
Perfect your Power Clean Technique since the weight will be light
Slowly build in weight as you can use more and more legs to get the bar OH

QOD:
What category in jeopardy could you run the table on?