WOD

COMMUNITY CUP WOD #3:In 20 minutes, establish: ALL levels:1 rep-max front squat

WOD: RX-LVL6/5:Every 5:00 for 5 rounds::30 single-KB goblet hold (53/70 lb)15/20-cal bike10 Russian KB swings (53/70 lb) INTERMEDIATE-LVL4/3:Every 5:00 for 5 rounds::30 single-KB goblet hold (35/53 lb)10/15-cal bike10 Russian KB swings (35/53 lb) BEGINNER-LVL2/1:Every 5:00 for 5 rounds::30 single-KB goblet hold (18/26 lb)7/10-cal bike10 Russian KB swings (18/26 lb) INTENDED STIMULUS2:00-3:00 per round.Unbroken goblet holds.Bike

COMMUNITY CUP WOD #2 WOD: RX- LVL6/5:Complete as many reps as possible following the interval of:2 minutes of work, 1-minute rest2 minutes of work, 1-minute rest2 minutes of work, 1-minute rest3 minutes of workRounds 1 and 215 toes-to-bars15 overhead squats (65/95 lb)Max-calorie rowRounds 3 and 415-calorie row15 overhead squatsMax chest-to-bar pull-ups INTERMEDIATE- LVL 4/3:Complete as

WOD: 40 min clock; 5 sets, each set for time; Rx- Lvl6/5:2 min clock: row 500/450m.2 min rest.2 min run: 400m2 min rest Int- Lvl4/3:2 min clock: row 400/350m2 min rest.2 min run: 300m.2 min rest BEG- Lvl2/1:2 min clock: row 300/250m.2 min rest.2 min run: 200m.2 min rest

COMMUNITY CUP WEEK! WOD: RX- LVL6/5:AMRAP 20:15 box jump-overs (20/24 in)10 dumbbell snatches (35/50 lb)5 handstand push-ups INTERMEDIATE- LVL4/3:AMRAP 20:15 box jump-overs (20/24 in)10 dumbbell snatches (35/50 lb)5 hand-release push-ups BEGINNER- LVL2/1AMRAP 20:12 box step-overs (20 in)9 dumbbell snatches (20/35 lb)3 hand-release push-ups

WOD: E2 min x 30 minA. E2 min x 10 min (5 sets)Strict press x 5 @ 60-65% of 1rm PP B. E2min x 10 min (5 sets)push press x 3 reps @ 70-75% of 1rm PP C. E2 min x 10 min (5 sets)Push jerk x 1 reps @ 80-85%

WOD: Partners of 2 to share equipment/time;tabata time format for ENTIRE workout; partner 1: :20 work, :10 rest/transition to next partnerPartner 2: :20 work, :10 rest/transition to next partnerthis will be repeated 2x each, staying at SAME station before moving on- each station will last 2 min, and everyone will complete 4 sets of everything

WOD: ~15-16 min total. AMRAP(s) Lvl6/5: as writtenLvl4/3: 8 shuttle/8 box jump or step oversLvl2/1: 6 shuttles/6 box jump or shuttles

WOD: E2min x 20 min (10 sets)1 clean deadlift + 1 hang power clean + 1 front squat Lvl6/5: 70-75% of 1rm clean from test week across all setsLvl4/3: building in weights from 30/35% and add 5% E2 sets up to 70-75%Lvl2/1: begin with empty bar and add small weight E2 sets working mostly mechanics

WOD: E10 min x 3 (30 min)RunRowBikeRest *ideally there should be ~2+ min of rest each interval**push the pace of each set and give yourself enough time to rest before hitting it again! Lvl6/5: Run 600m- sub 8 min mile, Row 800/700m- sub 8 min 2k, bike 20/17 cal- 70+ calsLvl4/3: Run 400m- 8-10min mile,