Category: WOD

Strength: Quarter Back Squats 5-5-5-5-5

WOD:

Row 500m

4 rounds
10 DB step ups (40/30)
10 DB hang clean and jerks 
10 DB thrusters

Row 500m

 

Strength/Skill: 
3 rounds
10 ring dips
10 OHS
10 bent over rows

WOD: Cindy on Steroids
20 min AMRAP
5 C2B
10 burpees
15 jumpsquats
*scale up to muscle ups or down to pull ups

Strength:
Every :90 x 8 rounds
1 clean (full squat)
1 hang clean (full squat)
1 jerk

WOD: 
Every 3 min x 5 rounds
Run 200m (row 250 if rain or cold)
16 front squats
5 HSPU

Strength/Skill: Hang Cleans 5-5-3-2-1-1-1

WOD: Every 4 mins for 4 rounds
200m run (250 row is rain or cold)
20 OH lunges (45/25)
15 squats
10 sit ups

Strength:
Bench Press 5-5-5-5-5
10 external shoulder rotations bewteen sets

WOD:
EMOM x 12 mins
Even: 2 bear complex
Odd: 15 KBS

Bear Complex = power clean+front squat+push press+back squat+
push press

Strength: 
EMOM x 10
Even: 8/8 singles arm KBS
Odd: 8/8 singles arm KB gorilla rows

WOD:
5 rounds
6 deadlifts (225/155)
12 pull ups
20 wallballs (20/14)

Strength/Skill: 
Front Squats 5-5-3-2-1-1-1
:30 second hollow rock between sets

WOD: 
12 min AMRAP
36 DUs
12 DB snatches
9 T2B

Strength:  
Shoulder Press 3-3-3-3-3
10 standing I,Y,T between

WOD: 4 rounds
:45 work and :15 rest
Row
Plank Jacks
Bike
Shuttle Runs

Strength: 3 rounds of 5 body blasters and 1 min plank hold

WOD: 15 min AMRAP
40 DUs
30 KBS (53/35)
20 goblet squats
10 pull ups

Strength: 
3 rounds
10 SDHP
10 ab roll outs
10 bent over rows

WOD: 2 mins x 5 rounds
Row 10/8 calories
Max Clean and Jerks (135/95)
Rest 1 min