Category: WOD

Skill/Strength: 5-5-3-3-1-1-1 Push Presses

WOD: 
400m run (or 500m row or 1200m bike)
Then
3-6-9-12-15
Box Jumps (30/24)
Power Snatches (95/65)

Skill/Strength: 
Every :60 x 6 hang power cleans
Set 1-3 complete 3 reps
Set 4-6 complete 2 reps
*start at 60% then increase

WOD: "Georgie"
AMRAP 21
7 burpees
11 push ups
22 KBS (53/35)
*65 sit up buy-in to start AMRAP

Skill/Strength: 4 rounds
9 strict press + 9 push press + 9push jerks + max OH hold

WOD: Buenger 7 min AMRAP
3 OHS (45/35)
5 thrusters
7 back sqauts

Rest 3 mins

7 min 3 rep max OHS

Skill/Strength: 
Barbell bent over rows
set 1 - 10 reps
set 2 - 10 reps with double contraction at top
set 3 - 3 slow reps plus 5 fast reps x 3 (24 reps total!)
set 4 - max unbroken reps

WOD: 4:00 on and 2:00 min rest for 3 rounds
200m run (250m row or 600m bike)
5 clean and jerks (135/95)
10 burpee box jumps
max DB snatches (50/35)
*score is number of snatches

WOD: 25 min AMRAP
12 HSPU
12 deadlifts (155/105)
12 burpees
12 front squats (155/105)
*at the 12:00 minute mark complete 25 front rack lunges and then
pick back up on your AMRAP

Skill/Strength:  3 rounds of 25 unbroken KBS as heavy as possible and
 10 weighted good mornings.

WOD: 5 mins of each working 100% for :30 and 50% for :30
Bike
Row
Runs

Skill/Strength: 10-15 mins to work to a heavy power snatch+power hang
 snatch+OHS

WOD: 
21-15-9
T2B
Front Squats (135/95)

250m row

21-15-9
Pull Ups
Back Squats (135/95)

Skill/Strength: 
4 rounds
Down and Back walking OH plate lunges
10 plate supine to stand

WOD: Mike the Bear
3 min AMRAP x 3 rounds
50 single buy at start of  each AMRAP
Then:
1 squat clean (75/55)
2 snatches
3 backsquats
*rest 2 mins between AMRAPS

Skill/Strength: 4 rounds of 10 floor presses and 10 SDHP

WOD: Lyla
10-1
Bar Muscle Ups (scale to pull ups)
Body Weight Clean and Jerks

Skill/Strength: Spanish banded squats
15 squats 3 second decent 3 sec ascent
15 squats double contract at bottom
15 squats double contract at top
15 squats weighted with KB or DB

WOD: 
20 box jumps (24/20)
20 deadlifts (135/95)
Rest 2 mins
20 box jump overs
20 hang power cleans
Rest 2 mins
20 burpee box jumps
20 shoulder to overhead