Category: WOD

Strength: 
3 rounds
10 SDHP
10 DB snatches each arm
20 DB pull unders

WOD: 10-1
Pull Ups
Burpees

Strength:
Pyramid Back squats (increase weight then decrease)
10-8-6-4-2-4-6-8-10

WOD: Partner you go I go each AMRAP

6 min AMRAP
4 push ups
4 jump squats

Rest 1 min

6 min AMRAP
20 DU
20 MC

Rest 1 min

6 min AMRAP
10 wallballs
10 Sit ups

Strength: 
15 mins to work to heavy
Power Snatch
Hang Snatch (full squat)
OHS

WOD: 
50-40-30-20-10
Box Jumps
Sit ups
Bike/Row 10 calories after each round and end WOD at 10 calories

Strength: 
4 rounds
10 push press with right arm plus :30 OH walking hold
10 push press with left arm plus :30 OH walking hold
Rest 1 min between sets and challenge yourself on the weights

WOD: Every :90 seconds for 21 mins (14 rounds)
5 deadlifts (135/95 as RX start and increase as you can)
3 squat cleans 

Strength: 
4 rounds
5 strict pull ups
10 plate around the worlds each direction
10 plate OH sit ups

WOD: 14 min AMRAP
7 thrusters (95/65)
7 burpees
21 DUs

Strength: 5x3 deadlifts at 80% of max with 1 min plank hold
 between sets

WOD: 
21-15-9
KB Reverse Lunges (53/35)
Push Ups

Rest 1 min

21-15-9
KBS (53/35)
Pull-Ups

Strength:  EMOM for 12 mins complete 2 clean and jerks

WOD: Partner You do I go (entire round)
15 mins
100m run
10 lateral jumps
20 mountain climbers

Skill/Strength: 3 rounds of 10 renegade rows and 10 Zottman curls
 each arm

WOD: 
Cindy meets Macho Man
20 min AMRAP
1 rounds of Cindy + 1 round Macho Man
2 rounds of Cindy + 2 rounds of Macho Man

*continue for 20 mins adding one round to each

Cindy= 5 pull ups+10 push ups+15 squats
Macho Man = 3 power cleans+3 front squats+3 jerks

Skill/Strength: Strict Press 5-5-5-5-5 with 2 second hold at top and 15 GHD sit ups between sets

WOD: 10 rounds
10 russian KBS (70/53)
50 DUs

Skill/Strength: Front Squats 20-10-5-10-20 work up in weight and then
back down

WOD: EMOM x 16 mins
Min 1: sit ups
Min 2: pull ups (scale up to bar muscle ups)
Min 3: burpee box jumps
Min 4: rest