“Space Needle”
Partner WOD!
*You Go, I Go Style, but both partners must run together
For Time:
600 Meter Run
60 Chest to Bar Pull-ups
600 Meter Run
60 Alternating Dumbbell Power Snatches (70/50)
600 Meter Run
60 Chest to Bar Pull-ups
600 Meter Run
Fit: Reg Pullups, 50/35
Dyn: Ring Rows, 35/25
“Buy, Buy, Buy”
AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats (95/65)
Rest 5 Minutes
AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats (165/115)
Fit: 75/55#, 95/65#, 135/95#, 60 Single Unders
Dyn: 40/30cal, 30/25cal, 20/14cal, 45/35#, 75/55#, 95/65#
“Wheelie Time”
5 Rounds:
30 Push-ups
20 Deadlifts (155/105)
10/7 Calorie Assault Bike
1 Minute Rest Between Rounds
Rx+: 15 HSPUs
Fit: 20 Pushups, 135/95
Dyn: Box Pushups, 95/65
Back Squat 10-11-12
10 reps @ 97% of 10RM
11 reps @ 87% of 10RM
12 reps @ 77% of 10RM
*If you do not know your 10RM find a 10RM for the day and then drop 10% of the load and add one rep for each set
“Kicking and Screaming”
AMRAP 15:
10 Power Snatches (115/85)
20 Overhead Squats (115/85)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)
*Switch arms on C&J every 5 reps
Fit: 95/65, K2Es, 35/25
Dyn: 75/55, V-Ups, 25/15
“Charlie Brown”
On the 15:00 x 2 Rounds:
800 Meter Run
40/30 Calorie Assault Bike
40/30 Calorie Row
200 Meter Slam Ball Run (25/20)
Fit: 600m Run, 30/21 Cal for Both, 20/10
Squat Clean Thruster
Build to Heavy Single
“Granola Bar”
AMRAP 12:
7 Clusters (135/95)
14 Lateral Burpees Over Barbell
Fit: 95/65
Dyn: 75/55, Reg Burpees
“Imaginary Friends”
In Teams of 2 or 3, AMRAP 25:
7 Power Snatches (95/65)
14 Overhead Lunges (95/65)
9/7 Calorie Assault Bike
14 Overhead Lunges (95/65)
7 Power Snatches (95/65)
Complete Full Round, Then Switch Partners
FIT: 75/55
DYN: 45/35
Home Workout
“Imaginary Friends”
AMRAP 25:
10 Single Arm Alternating Dumbbell Snatches
20′ Single Dummbbell Walking Lunge
10 Burpees
20′ Single Dummbbell Walking Lunge
10 Single Arm Alternating Dumbbell Snatches
Rest 1:1 After Each Set
*Or Do with Workout Partner
“Repeat After Me”
AMRAP 5:
21 Double Unders
9 Burpees
Directly Into…
AMRAP 5:
Max Meter Row
Directly Into…
AMRAP 5:
21 Double Unders
9 Burpees
FIT: 42 Single Unders
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Upper Back
Quads
Lats
Home Workout
“Repeat After Me”
AMRAP 10:
21 Double Unders
9 Burpees
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Upper Back
Quads
Lats
Barbell Complex
2 Power Cleans
2 Front Squats
2 Push Jerks
*15 min to Build to a Heavy
“Snickers”
30-20-10:
Power Cleans
Front Squats
Push Jerks
RX: 95/65
FIT: 75/55
DYN: 45/35
Home Workout
“Snickers”
30-20-10:
Double Dumbbell Power Cleans
Double Dumbbell Front Squats
Double Dumbbell Push Jerks
Dumbbells: 50’s/35’s
*If you only have one DB do Alt Movements
“Goodie Bag”
For Time:
800 Meter Run
50/35 Calorie Assault Bike
40 Toes to Bar
200 Meter Slam Ball Run (25/20)
40 Slam Ball Box Step-ups (25/20) (24″/20″)
50/35 Calorie Assault Bike
800 Meter Run
FIT: K2Es, 35/25#
DYN: 400m, 35/25 Cal, Sit-ups, 25/15#
Home Workout
“Goodie Bag”
For Time:
800 Meter Run
40 Over-and-Back Dumbbell Hops
30 V-Ups
200 Meter Double Dumbbell Farmers Carry (50’s/35′)
30 V-Ups
40 Over-and-Back Dumbbell Hops
800 Meter Run
*If you only have one DB do Suitcase Carries
*Hopping over and back counts as one reps (80 hops total)
