WOD

WOD

OPEN – PERFORMANCE – FITNESS
Back Squat
Build to a Heavy Set of 3

4 Rounds:
400 Meter Run
50 Air Squats

For Time

CYCLEFIT 9AM

OPEN GYM 10AM to Noon

Suggested WOD

OPEN – PERFORMANCE – FITNESS

AMRAP 10:
Row for Max Meters

On the 1:00 – 1 AbMat Sit-Up
On the 2:00 – 2 AbMat Sit-Ups
On the 3:00 – 3 AbMat Sit-Ups
On the 4:00 – 4 AbMat Sit-Ups
On the 5:00 – 5 AbMat Sit-Ups
On the 6:00 – 6 AbMat Sit-Ups
On the 7:00 – 7 AbMat Sit-Ups
On the 8:00 – 8 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups

8AM Bootcamp

9AM Cycle

9AM WOD

OPEN – PERFORMANCE – FITNESS

“Chris Kyle”

• 3 Rounds for Time
• 40 Kettlebell Swings (53/35 lb)
• 40 Box Jumps (24/20 in)
• 40 Thrusters (65/45 lb)
• 40 Elevated Push-ups (feet on 24/20 in box)

WOD

800m Run
Then, 4 rounds of:
30 burpees
5 power cleans
10 front squats
Then, 800m Run

For Time

OPEN/PERFORMANCE

Men: 135 lb.
Women: 95 lb.

PERFORMANCE

Men: 115 lb.
Women: 80 lb.

FITNESS

Men: 95 lb.
Women: 65 lb.

WOD

OPEN – PERFORMANCE – FITNESS
For Time:
21-15-9
Row Calories
Toes to Bar

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Toes to Bar

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Toes to Bar

(Women complete 15-12-9 Calories Per Round)