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  WOD “Dork”   6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 Burpees   Intermediate 4 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 Burpees   Beginner 4 Rounds for Time 60 Single-Unders 20 Kettlebell Swings (16/12 kg) 10 Burpees   Dedicated to Boston firefighter Michael “Dork” Kennedy,…

  Strength/Skill Front Squat + Jerk Every 2:00 x 6 Sets 2 Front Squats + 2 Jerks   Perform @ 75-85% *Any style jerk today, athlete choice. % is Based on 1RM Clean & Jerk WOD “PRVN Classic”   For Time: 5 Rounds 24 Wallball Shots 12-15-18-21-24 Pull-Ups   Wallball: 20/14lbs, 9/6kg to 10ft/9ft Active:…

  Strength/Skill Every 2:30 x 5 Sets 12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat 8-10 Dumbbell Bench Press, For Load WOD “You Really Got Me”   15:00 EMOM minute 1: 15/11 Calorie Echo Bike minute 2: 100ft (30m) Farmers Carry 32/24 minute 3: 20/15 Push-Ups minute 4: 15 Toe to Bar…

  Strength/Skill Every 2:00 x 5 Sets 5 Tng Power Snatch Load: @ 60%+ of 1RM Power Snatch   Building to a Heavy for the Day WOD “Jump”   8 Rounds for Time 5 Deadlifts 125/85 10 Box Jump Overs 24/20   Active: 102/70 Lifestyle: Box step ups % of Deadlift, Should not exceed 65%

  Strength/Skill 16 Mins HS Work Ring MU progressions WOD “PRVN Skill”   14:00 AMRAP 60 Double Unders 40 Single Dumbbell Step Overs 22.5/15, 24/20’’ 60 Double Unders 20 Handstand Push Ups 60 Double Unders 10 Ring Muscle-Ups Active: 40 Double Unders 40 Single Dumbbell Step Overs 15/12, 24/20’’ 40 Double Unders 20 Box Piked…

  Strength/Skill Every 2:00 x 5 Sets 5 Back Squats   Set 1: @ 65% Set 2: @ 70% Set 3: @ 70% Set 4: @ 75% Set 5: @ 75% WOD “Panama”   Every 90 seconds x 6 Sets 12/9 Calorie Row 3 Squat Cleans   Score = Total Load   Suggested Squat Clean…

Open Gym

  WOD “J.T. Carrying Elizabeth”   For Time 21 Handstand Push-Ups 21 Power Cleans 61/43 21 Push-Ups *200ft (30m) Farmers Carry 32/24 Rest 1:00 15 Handstand Push-Ups 15 Power Cleans 15 Push-Ups *200ft (30m) Farmers Carry Rest 1:00 9 Handstand Push-Ups 9 Power Cleans 9 Push-Ups *200ft (30m) Farmers Carry   Active: Box Pike Handstand…

  Strength/Skill Weightlifting   Every 2:00 x 6 Sets 3 Hang Squat Snatch WOD “Amanda”   For Time 9-7-5 Ring Muscle-Up Squat Snatch 61/43   Active: 12-9-7 Pull-Ups Ring Dips Squat Snatch 43/30   Lifestyle: 15-12-9 Ring Rows Push-Ups Hang Power Snatch 20/15