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WOD

Dallas HERO WOD

Warm-up

Metcon:

"Dallas 5"

5 minutes of:
    Burpees
Then, 5 minutes of:
    7 deadlifts, 155 lb.
    7 box jumps, 24-in. box
Then, 5 minutes of:
    Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
    7 snatches, 75 lb.
    7 push-ups
Then, 5 minutes of:
    Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Auburn's WOD

Warm-up:

200m Run/Row

2 Round

20 Good Mornings with bar

10 Thrusters with bar

30sec each leg couch stretch 

30sec each arm banded shoulder

Metcon:

"Auburn"

5 Rounds:

200m Run

20 Wall Balls

10 Hang Power Cleans

40 Double Unders

AMRAP

Warm-up:

200m Run

100m Ski

30 Banded Good mornings

10min Dynamic

Weightlifting:

Deadlift 4x4@80%

Metcon:

20 Minute AMRAP

400m Run

50 Lunges

40 Pushups

30 Deadlifts 105/75#

20 GHD Situps

10 Pullups

400m Ski

Tuesday Thrusters

Warm-up:

500m Row

 2 Rounds:

5 Pull-ups

10 Pushups

15 Air Squats

1min pigeon pose

1min world's greatest stretch

Weightlifting:

Front Squat 6x3@80%

Metcon:

20-15-10-5

Thrusters

Cal Row

Endurance Testing

Warm-up:

200m Run

20 Good mornings

20 Pass Throughs

1min Couch Stretch

1min Banded Shoulder

Endurance:

Plank Hold

Chin-up Hold

OHS Hold

L-Sit Hold

Metcon:

3 Rounds

10 cal bike

20 snatches 95/55#

30 box jumps

Crain WOD

Warm-up

Metcon:

"Crain"

2 Rounds For Time
34 Push-Ups
50 yard Sprint
34 Deadlifts (135/95 lb)
50 yard Sprint
34 Box Jumps (24/20 in)
50 yard Sprint
34 Clean-and-Jerks (95/65 lb)
50 yard Sprint
34 Burpees
50 yard Sprint
34 Wall Ball Shots (20/14 lb)
50 yard Sprint
34 Pull-Ups
50 yard Sprint

Lily's Name WOD

Warm-up:

200m run

100m ski

30 banded good mornings

10 min dynamic movement

Metcon:

"Lily"

31-21-11

Toes to Bar

Box Jumps

Power Cleans 75/55#

*10yd Handstand Walk between each round

Deck of Cards

Warm-up:

200m Run

Arm/Leg Swings

200m Bike

30 Banded Good Mornings

20 Glute Bridges

12 OHS with Barbell

Weightlifting:

10 Minute EMOM-- 5 Snatches

Metcon:

30 Minute Time Cap:

"Deck of Cards":

Hearts- Goblet Squats

Diamonds- Burpees

Spades- KB Swings

Clubs- Sit-ups

Deadlift work

Warm-up:

200m run

100m ski

30 banded good mornings

10 min dynamic movement

Weightlifting:

Deadlift 6x3 @85%

Metcon:

4 Rounds:

15 GHD Sit-ups

2 Rope Climbs

OPEN is OVER

Warm-up:

200m run

100m ski

30 banded good mornings

10 min dynamic movement

Metcons:

21-15-9

Cal Bike

T2B

 21-15-9

Push Press

Front Squat