Category: WOD

Strength: Clean and Jerks 3-3-3-3-3 (work to heavy set of 3 touch and go)

WOD: 
500m row
5 pull ups
10 push ups
15 squats
500m row

Strength:  Strict Press pyramid 10-8-6-4-2-6-8-10  (increase weight then
decrease

WOD: 4 rounds working :30 rest :30
hang cleans (95/65)
reverse front rack lunges
push press
back sqauts

Strength: 
DB floor press
Set 1 - 12 reps
Set 2 - 15 light into 10 heavy
Set 3 - 12 reps
Set 4 - 12 reps with 3 second hold at top

WOD: 15 min AMRAP
7 deadlifts (135/105)
20 DUs
7 T2B

Strength: OHS 5-5-5-5-5 and :30 hollow rocks between sets

WOD: 20 min AMRAP
6 power snatches (95/65)
9 box jumps
6 burpees over the bar

Strength: EMOM for 12 mins complete one clean, one front squat
and one jerk

WOD: 3 rounds working :45 on and :15 off
Row for Calories
DUs
Bike for Calories
Mountain Climbers

Strength: 
3 rounds
10 ring dips
10 YTW
10 GHD sit ups

WOD:
600m run
40 back squats (95/65)
40 russian twists
400m run
30 hang power cleans
30 lunges
200m run
20 thrusters
20 push ups

Strength: 3 rounds of 10 bulgarian split squats each leg and 5 strict pull 
ups

WOD: 12 min AMRAP
400m run
Max UNBROKEN wallballs (20/14)
*goal is 100 wallballs 1600m runs

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

WOD: 15 min AMRAP
10 Burpee Box Jumps
20 Sit Ups
30 DUs
40 Walking Lunges

Strength/Skill: 5-5-3-3-1-1-1 Push Press

WOD: AMRAP 21
21 squats
15 KBS (53/35)
9 HSPU
*1 mile run buy in (complete mile run then ARMAP in time left)

Strength/Skill:  Back Squats 5-5-3-3-1-1-1

WOD:
200m run
21 T2B
21 push ups
200m run
15 T2B
15 push ups
200m run
9 T2B
9 push ups