Category: WOD

Strength/Skill: 
Shoulder Press 5-5-3-5-5-5+
Complete 10 DB pull overs for 5 sets

WOD:  4 rounds
200m run
10 back squats (135/95)
5 HSPU

Strength: 
Deadlifts 5-5-3-5-5-5+ 
complete 10 russian twists between sets

WOD: Jumping Cindy
20 min AMRAP
5 pull-ups
10 push ups
15 squats
20 DUs

Strength:
3 rounds
25 unbroken KBS
10 ring dips
1 min weighted plank hold

WOD: Every 2 mins for 20 mins
7 deadlifts
7 hang power cleans
7 front squats
7 push jerks

Strength: 
Bench Press 5-5-3-5-5-5+
Complete 10 barbell bent over rows for 5 sets

WOD: 15 min AMRAP
200m run
10 SDHP (95/65)
10 push press
10 GHD sit ups

Strength:
Back Squats 5-5-3- 5-5-5+
Complete 10 band kick backs each leg between 5 sets

WOD: 10 rounds
3 power cleans (155/105)
6 burpees
9 wallballs (20/14) 

Strength: 3x5 shoulder press and 10 skull crushers

WOD: Partner Cardio WOD
You Go I Go alternating mins for 16 mins
1 min to run 100m and then max DUs
*keep switching every minute so each completes 8 rounds

Strength: 3 sets of 5 deadlifts and 10 ab roll outs

WOD: 8 rounds
10/8 calorie row/bike
8 box jumps (24/20)
8 burpees
8 hang power cleans (95/65)
8 push presses (95/65)
*24 min time cap

Strength: Gymnastics Work (handstands, HSPU, rope climb, pull ups)

WOD: Every 3 mins x 6 rounds
200m run
Rounds 1-3-5 complete 8 power snatches (95/65)
Rounds 2-4-6 complete 8 clean and jerks (95/65)

Strength: 3 set of 5 bench press with 10 weighted good mornings between sets

WOD:  3 rounds of 1:00 on :30 off each exercise 
pull ups (scale up to C2B or BMU)
plate burpees
pistols
v-ups

Strength: 3 sets of 5 back squats and 15 band kick backs each leg

WOD:  22 min AMRAP
3 wall walks
6 T2B
12 DB snatches (50/35)
24 air squats
48 mountain climbers