WOD  1
For time (9 min cap)

RX (2 person)

3 Rounds of:

10/7 Bar MU
18 HSPU
26 Front Squats 185/115

2min REST going into WOD 2

RX (4 person COED)

WOD 1A

20 Min AMRAP Row for Calories during WOD 1, 2, and transition.


WOD 1
3 Rounds of:

10 Bar MU
18 HSPU
26 Front Squats 185/115

2min REST going into WOD 2

Intermediate (2 person)

3 Rounds of:

20 Chest to Bar Pull Ups / Pull Ups
18 HSPU to 1 Abmat
26 Front Squats 155/105

2min REST going into WOD 2

Intermediate (3 person)

WOD 1A

9 Min AMRAP Row for Calories during WOD 1.


WOD 1
3 Rounds of:

20 C2B / Pull Ups
18 HSPU to 1 Abmat
26 Front Squats 155/105

2min REST going into WOD 2

Intermediate (4 person COED)

WOD 1A

20 Min AMRAP Row for Calories during WOD 1, 2 and transition.


WOD 1
3 Rounds of:

20 C2B
18 HSPU to 1 Abmat
26 M/F Synchro Front Squats 155/105

2min REST going into WOD 2

Masters (3 person)

WOD 1A

9 Min AMRAP Row for Calories during WOD 1.


WOD 1
3 Rounds of:

26/18 Pull Ups
9 Wall Walks
26 Front Squats 115/75

2min REST going into WOD 2

Novice (2 person)

WOD 1
3 Rounds of:

20/15 Ring Rows. Feet on line.
9/6 Scaled Wall Walks 1ft travel distance.
26 Front Squats 95/55

2min REST going into WOD 2

Novice (3 person)

WOD 1A
9 Min AMRAP ROW for calories during WOD 1.


WOD 1
3 Rounds of:

20 Ring Rows. Feet on line.
9/6 Scaled Wall Walks 1ft travel distance.
26 Front Squats 95/55

2min REST going into WOD 2

Novice (2 person COED)

WOD 1
3 Rounds of:

20 Ring Rows. Feet on line.
9 Scaled Wall Walks 1ft travel distance.
26 Front Squats 95/55

2min REST going into WOD 2

WOD  2
AMRAP 9min

RX (2 person)

60 T2B (For Time: counts as WOD 2b Score)

10 Power Cleans 185/115
30 WB to 10′ Target  30lb/20lb

RX (4 person COED)

Buy In: 60 T2B (For Time: counts as WOD 2b Score)

10 M/F Synchro Power Cleans 185/115
30 WB to 10′ Target  30lb/20lb

Intermediate (2 person)

Buy In: 60 T2B (For Time: counts as WOD 2b Score)

10 Power Cleans 155/105
30 WB to 10′ Target  20lb/14lb

Intermediate (3 person)

Buy In: 60 T2B (For Time: counts as WOD 2b Score)

10 Power Cleans 155/105
30 WB to 10′ Target  20lb/14lb

Intermediate (4 person COED)

Buy In: 60 T2B (For Time: counts as WOD 2b Score)

10 M/F Synchro Power Cleans 155/105
30 WB to 10′ Target  20/14lb

Masters (3 person)

Buy In: 60 Knee to Tricep (For Time: counts as WOD 2b Score)

10 Power Cleans 115/75
30 WB to 10′ Target  20lb/14lb

Novice (2 person)

Buy In: 60 Knee to Midline (For Time: counts as WOD 2b Score)

10 Power Cleans 95/55
30 WB to 8′ Target  20lb/14lb

Novice (3 person)

Buy In: 60 Knee to Midline (For Time: counts as WOD 2b Score)

10 Power Cleans 95/55
30 WB to 8′ Target  20lb/14lb

Novice (2 person COED)

Buy In: 60 Knee to Midline (For Time: counts as WOD 2b Score)

10 Power Cleans 95/55
30 WB to 8′ Target  20lb/14lb

WOD  3
9min cap.

RX (2 person)

25 Worm Thrusters: 2 person worm 150lb
Worm Lunge 30yrds
20 Burpee Over Worm
Worm Lunge 30yrds
25 Worm Thrusters

RX (4 person COED)

25 Worm Thrusters: 3 person worm 200lb
Worm Lunge 30yrds
20 Burpee Over Worm
Worm Lunge 30yrds
25 Worm Thrusters

Intermediate (2 person)

20 Worm Thrusters: 2 person worm 150lb
Worm Lunge 30yrds
20 Burpee Over Worm
Worm Lunge 30yrds
20 Worm Thrusters

Intermediate (3 person)

20 Worm Thrusters: 3 person worm 200lb
Worm Lunge 30yrds
20 Burpee Over Worm
Worm Lunge 30yrds
20 Worm Thrusters

Intermediate (4 person COED)

20 Worm Thrusters: 3 person worm 200lb
Worm Lunge 30yrds
20 Burpee Over Worm
Worm Lunge 30yrds
20 Worm Thrusters

Masters (3 person)

20 Worm Squats: 3 person Masters men 200lb
(Master’s Woman: 2 Person Worm @ 150lb)
Worm Lunge 30yrds
20 Burpee Over Worm
Worm Lunge 30yrds
20 Worm Squats

Novice (2 person)

25 Worm Squats: 2 person worm 150lb
Worm Carry 30yrds
25 Burpee Over Worm
Worm Carry 30yrds
25 Worm Squats

Novice (3 person)

25 Worm Squats: 3 person Worm Novice Men 200lb
(Novice Woman: 2 Person Worm @ 150lb)
Worm Carry 30yrds
25 Burpee Over Worm
Worm Carry 30yrds
25 Worm Squats

Novice (2 person COED)

25 Worm Squats: 2 person worm 150lb
Worm Carry 30yrds
25 Burpee Over Worm
Worm Carry 30yrds
25 Worm Squats

WOD  4

RX (2 person)

Buy in 50/40 Cal Echo Bike (WOD 4b Score)

3 Rounds of:

20 Devil Thrusters 50/35
30 Box Jump Overs 24/20

RX (4 person COED)

9 Min AMRAP of Calories on Echo Bike (WOD 4b Score)
While doing:

5 Rounds of:

20 Devil Thrusters 50/35
30 Box Jump Overs 24/20

Intermediate (2 person)

Buy in 40/30 Cal Echo Bike (WOD 4b Score)

3 Rounds of:

15 Devil Thrusters 50/35
25 Box Jump Overs 24/20

Intermediate (3 person)

Buy in 60/45 Cal Echo Bike (WOD 4b Score)

4 Rounds of:

15 Devil Thrusters 50/35
25 Box Jump Overs 24/20

Intermediate (4 person COED)

9 Min AMRAP of Calories on Echo Bike (WOD 4b Score)
While doing:

5 Rounds of:

15 Devil Thrusters 50/35
25 Box Jump Overs 24/20

Masters (3 person)

Buy in 60/45 Cal Echo Bike (WOD 4b Score)

4 Rounds of:

20 Devil Thrusters 35/20
30 Box Jump Overs 24/20

Novice (2 person)

Buy in 40/30 Cal Echo Bike (WOD 4b Score)

3 Rounds of:

15 Devil Thrusters 35/20
25 Box Jump Overs 24/20

Novice (3 person)

Buy in 60/45 Cal Echo Bike (WOD 4b Score)

4 Rounds of:

15 Devil Thrusters 35/20
25 Box Jump Overs 24/20

Novice (2 person COED)

Buy in 35 Cal Echo Bike (WOD 4b Score)

3 Rounds of:

15 Devil Thrusters 35/20
25 Box Jump Overs 24/20