Category: WOD

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

WOD: 4:00 x 4 rounds
Run 200m
20 OH plate lunges (45/25)
15 plank jacks
10 sit ups

Strength: 10 B stance deadlifts each leg into 20 monster walks

WOD: 2:00 on 2:00 off for 4 rounds
20-15 calorie row
Max Reps Clusters (135/95)

Strength/Skill: 
3 rounds
8 right arm bicep curls (left hold)
8 left arm bicep curls (right hold)
8 double arm bicep curls
10 bent over rows

WOD: 21-15-9-6-3
Box Jumps
v-ups
Ring Dips

Strength/Skill:  Ring work (push ups, dips, muscle ups) and handstand
work (push ups, walks)

WOD: 5 rounds
50 DUs
15 T2B
25 wallballs

Strength/Skill: Tempo Back squats 5-5-5-5-5 3 seconds down and hold 
1 sec at bottom

WOD: 15 min AMRAP
100m run
5 pull ups
10 hand release push ups
15 squats

Strength/Skill: 10 single arm devil presses, :30 second gorilla rows, 
10 heavy KBS

WOD: Every 90 seconds complete
Rounds 1-3 complete 9 hang cleans, 9 front squats, 9 push presses
Rounds 4-6 complete 6 hang cleans, 6 front squats, 6 push presses
Rounds 7-9 complete 3 hang cleans, 3 front squats, 3 push presses
(95/65) (115/95) (135/105)

Strength:  3 rounds of 10 bulgarian split squats (each leg) and
5 TGU each arm

WOD: AMRAP 15
3 thrusters (95/65)
6 SDHP
9 push ups
200m run

Strength/Skill: 15 mins to establish a heavy complex of:
2 power snatches
1 OHS
1 full snatch

WOD: EMOM x 20 mins
Even: 3 pull-ups, 2 C2B pull ups, 1 muscle up
Odd: 3 cleans, 2 front squats, 1 jerk (135/95)

*scale the body weight to 3 T2B, 2 pull ups, 1 C2B
or 3 knee ups, 2 jumping pulls ups, 1 jumping C2B
depending on you skill level

Strength: Push Jerks 3-3-3-3-3

WOD: 20 mins with a partner
Partner A: Row for calories
Partner B: 10 lateral jumps, 20 plank jacks, and 30 mountain climbers
*switch every 2 mins

Strength/Skill:  3 rounds of 10 renegade rows, 10 seated press, and 10 russian twists

WOD: Every 3 min x 5
20 DB snatches (50/35)
10 burpees
Max DUs
*score is total DU for 5 rounds
*choose a weight that you will make it to the DUs