Category: WOD

Strength/Skill: 
4 rounds
30 deadlifts
10 v stance
10 normal
10 wide stance
* complete all 30 reps as heavy as you can with good form

WOD:  Every 2 mins for 5 rounds
200m run then max calorie row
1 min rest between rounds

Strength: 3 rounds of 10 Curtis Ps and 10 push presses

WOD: EMOM x 16 mins
Min 1: :45 max deadlifts (135/95)
Min 2: :45 max box jumps (24/20)
Min 3: :45 max sit ups
Min 4: :45 max burpees

Strength: 5x3 bench press and 10 GHD back extensions between sets

WOD: EMOM until failure
1-2-3-4-5-6......Thrusters (95/65)
35 DUs
*first min 1 thruster+35 DUs, min 2 is 2 thrusters and 35 DUs, etc, etc

Strength:
3 rounds
10 bradford presses
10 barbell bent over rows
10 SDHP

WOD:
21-15-9
push ups
air squats

Rest 1 min

21-15-9
pull ups
jump squats

Rest 1 min

21-15-9
push ups
jumping lunges

Strength: 5x5 backsquats with a 3 sec hold at bottom and 20 banded 
glute bridges between sets GO LIGHTER THAN YOU THINK!

WOD: 3 min x 5 rounds
Run 200m
5 burpees over the bar
Max clean and jerks (135/09
Rest 1 min

Strength:
3 rounds
20 DB pull throughs
20 DB pull overs
20 DB skull crushers

WOD: 
800m run
20 T2B
20 GHD sit ups
400m run
15 T2B
15 GHD sit ups
200m run
10 T2B
10 GHD sit ups

Skill/Strength: Cleans (full squat) 5-5-3-3-1-1-1

WOD: 12 min AMRAP
Min 1 - 8 goblet squats (10/12/14)
Min 2 - 10 KBS (15/20/25)
Min 3 - 6 KB thrusters  (8/10/12)
*each round add 2-5-2 reps to each movement

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

WOD: 2 rounds
25 walking lunges
25 push presses (45/35)
25 wallballs
25 DUs
25 back squats (45/35)

*MOVE QUICKLY!!!!

Strength/Skill: Power Snatches 5-5-3-3-1-1-1

WOD: 5 rounds
7 snatches (135/95)
7 HSPUs
14 pistols

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

WOD: 15 min AMRAP
50 DUs
100 mountain climbers
Run 200m