Category: WOD

Skill/Strength: OHS 3-3-3-3-3 2 rope climbs between sets

WOD: 10-1
Pull Ups
Pistols
HSPU

*complete 10 pull ups, 10 pistols, 10 HSPU then 9,9,9, 8,8,8......1,1,1

Skill/Strength:
Pyramid Back squats 10-8-5-3-1-3-5-8 
Keep building up in weight from 10-1 and then slight drop 1-8

WOD: AMRAP 5 mins for 3 rounds 
4 burpees
8 front squats (115/75)
12 push ups
Rest 1 min
*restart EACH cycle from the beginning.....so burpees!

Skill/Strength: Hang Power Snatches 3-3-3-3-3 and 20 russian twists b/w

WOD: 15 mins
3,6,9,12.....
T2B
Box Jumps (30/24)
Run 100m

Skill/Strength: 3 rounds 10 DB snatches each arm and 20 DB pull overs

WOD: AMRAP x 12 mins
3 deadlifts (135/95)
3 hang power cleans
3 push presses
3 back squats

Skill/Strength: 3 rounds of 25 unbroken KBS (HEAVY) and 20 heels
elevated goblet squats

WOD: 20 mins
min 1 - 10/8 cal bike or row
min 2 - 8 SA devil presses
min 3 - 10 pull ups
min 4- 10 balls slams
min 5 - 10 wallballs

Skill/Strength: 
Bent Over Rows (Barbell)
Set 1 - 20 reps
Set 2 - 15 reps double contraction at top
Set 3 - 15 reps double contraction at bottom
Set 4 - 10 heavy into 10 light
Set 5 - Max reps at heavy weight used in set 4

WOD: E3MOM x 15 mins
6 power snatches (95/65)
8 lateral burpees over bar
6 clean and jerks
*aim for 1 min rest

Skill/Strength: Power Cleans 3-3-3-3-3 and 5 tall box jumps between

WOD: Every 2 mins x 10
Run 100m
20 lateral jumps
20 plank jacks
*aim for at least :30 seconds rest

Skill/Strength: Push Press 5-5-3-3-1-1-1 and 10 GHD sit ups

WOD:
21 Back Squats (135/95)
21 Pull-Ups
Run 200
15 Back Squats
15 Pull-Ups
Run 200m
9 Back Squats
9 Pull-Ups

Skill/Strength: 5-5-5-5-5 Front squats with 3 seconds down and hold 2 at 
bottom

WOD: 
2-4-6-8-10-8-6-4-2
Deadlifts (225/155)
10-20-30-40-50-40-30-20-10
DUs

Strength/Skill:
Every :90 for 8 rounds
1 power clean
1 push jerk
1 hang squat clean
1 split jerk

WOD: 
3 rounds
50 lunges
40 air squats
30 sit-ups
20 push ups
10 burpees
RX+ add 5 bar muscle ups