Category: WOD

Skill/Strength: EMOM x 10 complete 5 hang cleans and 5 push jerks

WOD: 
50 DUs (100 singles)
20 pistols (alternating 10 each leg)
50 DUs
20 GHD sit ups
50 DUs
20 pistols
50 DUs
20 GHD sit ups

Skill/Strength: 
3x
10 ring push ups
:30 second L-sit hold on bar
15 GHD back extensions

WOD: 12 min EMOM
min 1 - 9 front squats(95/65)
min 2 - 9 push press
min 3 - 9 thrusters
*cycle through the 9 reps every minute on the minute for 4 rounds
*scale up weight if easy or scale down reps if difficult

WOD: Mr. Fantastic Rob Ellis

800m run

Then 10 rounds
5 pull ups
10 goblet squats (53/35)
25 DUs (50 singles)

Then 800m run

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

WOD: 7 min AMRAP
3, 6, 9, 12.......
clean and jerks (135/95)
burpees over the bar

Skill/Strength: EMOM x 10 mins 2 snatches (full) + 2 OHS

WOD: Every 2 mins x 10
Run 200m
10 jumping lunges
20 mountain climbers

Skill/Strength: 3 rounds 
1 min waiter carry (:30 each arm)
10 single leg slam balls EACH LEG)

WOD: "Red Hot Cole"
21 front squats (95/65)
21 deadlifts
21 hang power cleans
400m run
12 front squats
15 deadlifts
15 hang power cleans
400m run
9 front squats
9 deadlifts
9 hang power cleans

Strength/Skill: 5 turkish get ups each arm and 15 GHD sit ups

WOD: 
Row 250m or Bike 600m
Then 3 rounds
20 KBS (53/35)
20 KB snatches (10 each arm)
20 KB sit ups (hold straight up and sit up)
Then....
Row 250m or Bike 600m

Skill/Strength:
EMOM x 10 mins
Even 10 wallballs
Odd 10 wallball cleans

WOD: 20 min AMRAP
10 burpees
20 lateral jumps
30 air squats

Skill/Strength: 10-15 mins to work on full snatches

WOD:
3 rounds
30 OHS (75/55)
30 sit ups
30 DUs

Skill/Strength: 
3 rounds
10 feet elevated KB deadlifts
1 min wallsit
1 min monster walks (:30 each direction)

WOD:  15 min AMRAP
3, 6, 8, 12, 15....
burpee box jumps
100m run