WOD: "Red Zone"

(17-minute cap)

RX - Fitness

21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)

SWEAT

21-15-9:
Hang Power Snatch (keep light)
Thrusters (keep light)

 After Party

3 Rounds:
45 Seconds Banded Pull-Aparts
45 Seconds Hollow Rocks
45 Seconds Banded Tricep Extensions
45 Seconds Banded Good Mornings

Rest 1 Minute Between Rounds

WOD: "Onside Kick"

RX - Fitness

AMRAP 16:
3 Toes to Bar, 50' Walking Lunge, 50' Bear Crawl
6 Toes to Bar, 50' Walking Lunge, 50' Bear Crawl
9 Toes to Bar, 50' Walking Lunge, 50' Bear Crawl

SWEAT

AMRAP 16:
3 Sit-Up, 20 Reverse Lunges, 25' Bear Crawl
6 Sit-Up, 20 Reverse Lunges, 25' Bear Crawl
9 Sit-Up, 20 Reverse Lunges, 25' Bear Crawl

AFTER PARTY Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

• Lats
• Quads
• Glutes
• Lower Back

WOD: "Hook and Ladder"

RX - Fitness

[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65) – (75-55)

[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65) – (75-55)

[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65) – (75-55)

SWEAT

[On the 0:00]
1 Round:
20 Lateral Barbell No-Push up Burpees
20 Power Clean and Jerks (keep light)

[On the 5:00]
2 Rounds:
10 Lateral Barbell No-Push up Burpees
10 Power Clean and Jerks

[On the 10:00]
3 Rounds:
5 Lateral Barbell No-Push up Burpees
5 Power Clean and Jerks

AFTER PARTY

Not for Score:
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk

After Each Set: 15 Second L-Sit or Plank

WOD: "Hot Route"

RX

AMRAP 18:
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50's/35's)

Fitness

AMRAP 18:
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
75 Single Unders
35 Air Squats
20 Dumbbell Plank Rows (35's/20’s)

SWEAT

AMRAP 18:
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
40 Jump Ropes
35 Air Squats
20 Dumbbell Plank Rows (20/15)

Substitutions:

Run
2,000m Row
1,600 Meter Ski

150/120 Calorie Schwinn Bike

Plank Rows – Shoulder Taps

AFTER PARTY

1-arm DB High Pull – 10 reps (right)

4-way Dead Bugs – 10 reps

1-arm DB High Pull – 10 reps (left)