Category: WOD

Skill:
Handstand work (push ups, holds, walks)
Rope Climb work
Double Under/Jump rope work

WOD: 10 rounds/intervals
250m row
:45rest

*rowers will set to intervals and you will complete 10 intervals

Strength: 
3 rounds
20 DB plank pull unders (ab work)
20 DB pull overs (on bench on back)
20 DB skull crushers

Link to above exercises:
https://youtu.be/Zko5x2SoQmo
https://youtu.be/FK4rHfWKEac
https://youtu.be/ir5PsbniVSc 

WOD: 
4 min AMRAP
6 pistols
6 DB snatches (50/35 - 6 total)
20 mountain climbers

Rest 1 min

4 min AMRAP
6 OHS (95/65)
6 T2B

Rest 1 min

4 min AMRAP
6 pistols
6 DB snatches
20 mountain climbers

Rest 1 min

4 min AMRAP
6 OHS
6 T2B

Strength: 
Pause front squats
5x5 with 2 second pause at bottom
15 reverse frog hypers on bench or GHD between sets

Link for reverse frog hyper below:
https://youtu.be/KbXh9fNvcDw 

WOD: 15 min AMRAP
15 deadlifts (115/75)
30 DUs
15 hang power cleans
30 DUs
15 push jerks
30 DUs

Strength/Skill:
3 rounds
10 broomstick jumps (barbell on back squat jumps)
10 seated weighted good mornings
20 banded standing pull throughs

links to above exercises below:
https://youtu.be/xFC-9gtcFaA
https://youtu.be/ZYGr_OmM-yw
https://youtu.be/Lu3s1ZeHCaI 

WOD: 7 rounds
7 burpees
7 push ups
7 sit ups
7 pull ups
7 air squats
7 v-ups
7 jumping lunges

Strength:
For quality so go light if needed
4 rounds working up in weight
2 power snatches + 1 hang power snatch
2 squat snatches + 1 hang squat snatch
1 OHS + 1 snatch balance
*complete all of the above before resting 

WOD: 6 rounds
9 wallballs (20/14)
6 box jumps (24/20)
3 back squats (155/105)
100m run (if cold or rain 12/10 cal row or bike)

Strength: 
Bench Press
4 sets
10 heavy directly into 20 at 50% of your heavy set of 10
Rest at least 2 min between sets

WOD: 5 rounds
2 min on 1 min rest
10 pull-ups
15 push up
20 squats
max DUs
*score is number of DUs

Strength: 
4 rounds
:30 double KB push press
:30 double KB gorilla rows
:30 double KB deadlift

WOD: 15 min AMRAP
5-10-15-20-25......
deadlifts (95/65)
hang power cleans
shoulder to overhead
*you will keep adding 5 reps each round for the 15 min AMRAP

Strength/Skill: 
3 rounds
10 DB reverse lunge to box step up
20 lateral steps each direction

WOD: 
400m run (or 500m row if cold or rain)
50 KBS (53/35)
50 slam balls
50 walking lunges
50 slam balls
50 KBS
400m run (or 500m row if cold or rain)

Strength: 
3 rounds
5 strict pull ups
10 pistols
15 GHD sit ups

WOD: 21 min EMOM
Min 1 - max deadlifts (115/85)
Min 2 - max jerks
Min 3 - max box jumps (24/20)

Strength: 
EMOM for 10 mins
Even: 5 hang snatches
Odd: 5 HSPU

WOD: Every 2 mins for 5 rounds
Row 1 min
Max Lateral Jumps
*rest 1 min