GWOD: 5 minutes of double-unders for max reps
MWOD: Hold middle splits for an accumulated 4 minutes (break as needed)
WOD 1: Runs, Rows, Sit-ups: For time:
500m row
800m run
60 sit-ups
250m row
400m run
30 sit-ups
100m row
200m run
15 sit-ups
WOD 2: You’ve Just Won the Lottery!
AMRAP in 15:00:
20 double-unders
10 burpees
10 pull-ups
Run one lap around gym
GWOD: 20 bridge-ups followed by max hold bridge-up
BA WOD: 4 RFT:
Broad jumps, length of the gym (to halfcourt and back)
10 Pull-ups
25 squats
CFE Strength: Max effort: Shoulder press
CFE WOD: For time:
Run 400m
40 Dumbbell snatch, right arm, 35/25 lb
Run 400m
40 Dumbbell snatch, left arm, 35/25 lb
Run 400m
TM WOD: Deadlifts, Push-ups
15 RFT:
10 deadlifts, 135/95 lbs
10 pushups
As many rounds as possible in 5 minutes of:
7 wall ball shots
7 sit-ups
Rest 1 minute
As many rounds as possible in 5 minutes of:
7 kettlebell swings
7 dips
