Braden Frazier

WOD

21-15-9

Thrusters (95#/65#)

Bar Facing Burpees

Pull Ups

Core Strength

20 Second Plank Hold

1 Minute Rest

40 Second Plank Hold

1 Minute Rest

60 Second Plank Hold

1 Minute Rest

*Continue adding 20 seconds until you cannot complete that round unbroken

WOD

For Time:

25 Deadlifts (315#/225#)

5k Bike

25 Deadlifts (315#/225#)

Strength

3×12 Front Squats

WOD

9 Minute AMRAP:

30 Double Unders

3 Toes to Bar

3 Handstand Push Ups

*Add 3 Toes to Bar and Handstand Push Ups Every Round

Strength

5×5 Touch n Go Power Cleans

WOD

For Time:

30 Burpee Muscle Ups

*200m Run Every 5 reps

WOD

For Time:

250/200 Calorie Row

*Tabata intervals until calories are completed

WOD

3 Rounds:

25/20 Calorie Bike

100’ Dumbbell Walking Lunge (50#/35#)

*10/8 Calorie penalty every time you break on the lunges

Strength

10 Minute EMOM:

3 Bench Press

WOD

15 Minute AMRAP:

9 Power Snatch (155#/105#)

15 Toes to Bar

21 Box Jumps (24”/20”)

Strength

3×15 Front Squats

WOD

For Time:

1k Row

50 Kettlebell Push Press (35#/26#)

1k Row

Strength

4×1 Clean and Jerk

WOD

For Time:

120 Double Unders

15 Clean and Jerks

15 Bar Muscle Ups

15 Clean and Jerks

15 Bar Muscle Ups

15 Clean and Jerks

120 Double Unders

*(135#/95#)

WOD

4 Rounds For Calories:

50 Second Bike

10 Second Rest

40 Second Bike

20 Second Rest

30 Second Bike

30 Second Rest

20 Second Bike

40 Second Rest

10 Second Bike

50 Second Rest