Category: WOD

Strength: 
Shoulder Press
5-5-3-3-1-1-1 (start at 50% and work to 1RM)

WOD:
10 push press (135/95)
row/bike 12/10 calories
10 squat cleans 
row/bike 12/10 calories
20 back squats
row/bike 12/10 calories
20 deadlifts

Strength: 
Deadlifts 
5-5-3-3-1-1-1 (start at 50% and work to a 1RM)

WOD:
15 min AMRAP
5 HSPU
10 pistols
15 box jumps (24/20)

Strength: 
3 rounds
10 plate around the world each way
10 bus drivers
:30 plate waiter carry each arm

WOD: Every 3 mins for 5 rounds
Run 200m
15 KBS (53/35)
Max front squats (95/65)
Rest 1 min

Strength:
Bench Press
5-5-3-3-1-1-1 (start at 50% and work up to a max)

WOD:
600m run
6 rounds Cindy
400m run
4 rounds Cindy
200m run
2 rounds Cindy

Cindy=5 pull ups, 10 push ups, 15 squats

Strength:
Back Squats
5-5-3-3-1-1-1 (start at 50% of max and work to max)

WOD: 12 min EMOM
1 power clean
1 hang power clean
1 jerk
*work up to as heavy as you can

Strength:
Shoulder Press
3x5 as on your app for deload week
3x10 at weight for Boring But Big sets this cycle

WOD: 4RFT
400m run
10 wallballs (20/10)
10 clean and jerks (135/95)
10 T2B
*20 min time cap

Strength: 
Deadlifts 
3x5 as on your app for deload week
3x10 at weight for Boring But Big this cycle

WOD: 20 min AMRAP
15 back squats (95/65)
15 burpees
`15 sit ups
15 push ups

Strength:  Push Press 5-5-5-5 work to heavy set of 5
complete :30 seconds of hollow rocks between sets

WOD: 
3 rounds
1 min bike for calories
1 min rest
1 min mountain climbers
1 min rest
1 min row for calories
1 min rest
1 min DUs
1 min rest

Strength:
Bench Press
3x5 as on your app for deload week
3x10 reps using your Boring But Big weight from this cycle

WOD:
21-15-9-15-21
Pull-Ups
Deadlifts (135/95)
200m run
*WOD will end with 21 deadlifts

Strength: 
Back squats
3x5 as on app for deload week
3x10 using your Boring But Big weights from this strength cycle

WOD: 15 min AMRAP
8 DB snatches right arm
8 DB OH lunges right 
8 DB snatches left arm
8 DB OH lunges left
40 DUs