Warm Up
200 meter row
50 meter sprint
or
200 meter run
sprint from the gate into the building
or
1 min bike
20 sec sprint

5 PVC Thrusters
5 ring rows
5 Lat act

Repeat above Row, Run or bike

5 Empty bar Thrusters
5 Ring rows
5 Lat act

Repeat above Row, Run or bike

5 WOD weighted Thrusters
5 Pull ups

PVC SS
30 Sec Hollow Hold
10 Table Tops
20 sec Thread the needle
2 Perfect stretches

Question of The Day

Would you rather have a pet tiger or a pet monkey?

WOD

3 Rounds

500 row or 400 run or 2 min bike
20 Thrusters
15 Pull ups

Rx 35 / 45
Rx+ 55 / 75, C2B
M 15 / 35

CORE / Strength

AMRAP With remaining time in class

10 Bent over rows (with bar)
10 Scorpions
10 V-up to Hollow Hold

Warm Up

500 meter row or 400 meter run

Deck of Cards 5 min

Hearts = Med Ball Thrusters
Diamonds = DU’s
Clubs = Ring Rows
Diamonds = Push Ups

Then:
20 sec Hollow Hold
10 Table Tops
3 x Push up to DD

PVC SS
Bergener Warm Up

Question of The Day

Own an elephant the size of a gerbil or a gerbil the size of an elephant?

Skill / Warm Up

Empty Bar

3 Clean Pulls
3 Clean High Pulls
3 Tall Cleans
3 Jerk Dips
3 Jerks

WOD Weight

3 Clean Pulls
3 Clean High Pulls
3 Jerk Dips
3 Jerks

WOD weight plus 5-10 lbs

3 C& J

WOD

AMRAP 3 min

Clean & Jerks

-2 min rest-

AMRAP 3 min

10 Wall Balls
10 Ball Crunches

-2 min rest-

AMRAP 3 min

20 DU’s
10 Pull ups

Rx 65 / 95, 14# / 20#, 9′ / 10′
Rx+ 85 / 115, 20# / 25#, CTB or 3 MU’s
M 55 / 85, 10# / 14#

The Big Kahuna Burger

3 Rounds: (3 person teams)  

Station 1:

• LDH roll carry up and over dock and back (2 carry)
• Tire Flips -> 100ft (1 teammate flips)
• Rotate through tire flips
• Whoever is done first gets a rest

Station 2:

• 400m heavy Mace Bell run Warrior style (2 teammates switch carrying Mace Bell)
•  Sandbag rescue drag around rig (1 teammate)
• If sandbag drag finishes before MB runners return, they get a rest
• Rotate through sandbag drag

Warm Up

2 Rounds
20 Zombie walks (10 Each Side, can be stationary if you don’t have the space, don’t kick the dog)
20 jumping Jacks
20 Stork walk (10 each side)
20 Mountain climbers

10 Table Tops
2 Inch worms

WOD

Base Builder 

2 Rounds
Pick a favorite song and do as many Burpees as possible for the entire song
AMRAP  12 min
1 min plank (weighted if possible)
10 Suitcase Deadlifts (5 each side, KB or DB, if using DB just go to mid-shin height)
10 Sumo Deadlift High Pull (KB or DB, if using lighter weight or DB do 5 on each side)
10 weighted Step ups on curb, chair, wall, rock, box, or whatever you can find)

Don’t forget to count the BURPEES for the challenge!!!