Category: WOD

Strength: 
3 rounds
10 push press
10 floor press
10 bent over rows

WOD: Annie meets Grace
50-40-30-20-10
DUs
Sit Ups
6 clean and jerks (135/95)

Strength: EMOM for 8 mins complete 5 hang power cleans

WOD: 4 rounds
15 back squats
15 jump squats
1 min bike/row for cals
*rest 1 min

Strength: Front Squats 3-3-3-3-3 and 10 GHD back extensions between

WOD: With a Partner....one work one rest
100 squats
100 sit ups
100 push ups
100 burpees
100 push ups
100 sit ups
100 squats

Strength: 10-15 mins to work to heavy snatch plus OHS

WOD: 5 rounds
15 wallballs (20/40)
35 DUs
3 squat cleans (80% of max)

Strength:
3 rounds
:30 DB walking lunges
:30 DB pigeon walks
:30 creeper lunge/walks

WOD: 
4 rounds 2:30 on and 1 min off
250m row
15 burpees
max air squats

Strength: 
3 rounds
1 min waiter carry each arm
10 bus drivers
10 plate around the world each direction

WOD: 12 min EMOM
3 front squats (135/95)
3 push press
3 back squats

Strength: Deadlifts 5-5-3-2-1-1-1

WOD: Every 2 mins for 5 rounds
50 DU
10 T2B
3 Power Cleans (start at 60% and increase)

Strength:
3 rounds
5 turkish get ups each arm
10 GHD sit ups

WOD:
10x
5 thrusters (115/75)
6 bar facing burpees
7 pull-ups

Strength: 
EMOM x 12 mins
Even: 10 push presses 
Odd: 10 goblet squats heels elevated

WOD: 
5 rounds
:30 mountain climbers
:30 plank up downs
:30 high knees
:30 v-ups
REST 1 MIN

Strength: Hang Power Snatches 3-3-3-3-3

WOD: 24 mins
Min 1 - Row 15/12 calories
Min 2 - 1 round of the Chief (135/95)
Min 3 - Bike 15/12 calories
Min 4 - 1 round of the Chief
*scale up to 155/105 or more!
*The Chief is 3 power cleans, 6 push ups, 9 air squats