Category: WOD

Strength: none

WOD: 
10 min AMRAP
200m run
5 clean and jerks (135/95)

Rest 2 min

10 min AMRAP
250 row
10 goblet squats (53/35)
10 KBS

Rest 2 min

10 min AMRAP
30 air squats
20 sit ups
10 push ups

Strength: 10-8--6-4-2 Jerks 10 GHD back extensions between sets

WOD: 
2 rounds
20 snatches (95/65)
10 HSPU
20 back squats
10 T2B
20 push press
10 burpees

Skill/Strength: EMOM x 10 min
1 front squat
1 thruster
1 S2O
*recommended weight is 80-90% of max S2O

WOD: 16 min Partner WOD
Switching every minute
A - 1 min row/bike
B - 1 min DUs

WOD: EMOM for 24 mins
1: 200m run (scale to :45)
2: 1 power clean + 1 squat clean (increasing weight)
3: 17/14 calories row (scale down as needed)
4: 6 T2B, 5 C2B, 4 BMU (scale to 6 knee ups, 5 pull-ups ( or jump)
 4 C2B (or jump) or scale down reps as needed

Strength/Skill:
Bench Press
10 @ 50%
8@ 60%
6 @ 70%
4 @ 80%
2 @ 90%

10-8-6-4-2
single arm DB rows EACH ARM increasing weight

WOD: 
200m run
20 front squats (95/65)
20 back squats
200m run
15 front squats
15 back squats
200m run
10 front squats
10 back squats

Skill/Strength: 5x5 push press with 3 second hold at the top each rep
10 standing DB IYTs

WOD: 16 min EMOM (:30 on :30 off)
sit-ups
pull-ups
burpees
push ups

Skill/Strength:
4 rounds 2 times through Snatches
1 upper thigh
1 below knee
1 floor
(go through 2x)

Max STRICT pull ups (may use a band)

WOD: 5RFT
400m run
15 box jumps
10 deadlifts (195/135)

Strength: 
Back Squats
10 reps @50%
8 reps @60%
6 reps @70%
4 reps @80%
2 reps @90%

WOD: 15 min AMRAP
3, 6, 9, 12, 15.......
Box Jumps (24/20)
T2B
20 plank jacks

Strength/Skill: 
4 rounds
10 HSPUs
10 ring dips (scale up to 5 muscle ups)
10 pistols

WOD: Power Cleans
Min 0-3 complete 3 each minute at 75% max
Min 3-6 complete 3 each minute at 80% of max
Min 6-9 cmplete 2 each minute at 90% of max

Skill/Strength: 3-3-3-3-3 hang power snatches and 20 floor wipers

WOD: 5 RFT
10 bar on back step ups (75/55)
10 strict press
10 pull ups
100m run