Category: WOD

Skill/Strength: Tabata DB floor press 4 min DB floor press working 20
 seconds and holding 10 at top (8 rounds)

WOD: 
30-20-10
Burpees
Sit ups
Rest 2 mins
10-20-30
HRPU
Squats

Skill/Strength: Front squats 10-5-3-1-1-1-3-5-10

WOD: 10 min AMRAP
10 OHS (95/65)
20 v-ups
30 DUs

Strength/Skill: 5 rounds of 1 min max strict press (rest 1 min between
 sets)

WOD: 3 rounds
1 min DU
1 min jump squats
1 min row
1 min pull ups
1 min bike
:15 second transition between each

Strength/Skill:  
3 rounds
10 ring dips
10 half kneel arnold presses (each arm)
10 HSPUs (or seated DB press for modification)

WOD:  7RFT
7 deadlifts (225/155)
14 wallballs (20/14)

Strength/Skill:  AFTER WOD work on skill or lift of choice in time 
remaining

WOD:
400m run
50 mountain climbers
50 air squats
50 push presses (45/35)
400m run
40 mountain climbers
40 air squats
40 push press
400m run
30 moutain climbers
30 air squats
30 push press
400m run
20 mountain climbers
20 air squats
20 push press
400m run
10 moutntain climbers
10 air squats
10 push press

Skill/Strength: 1RM clean (full squat)

WOD: 2 rounds
15-12-9
Thursters
T2B
*2 rounds with 2 min rest between sets

Strength/Skill:  Deadlift 10-10-10-10

WOD: 3 mins x 4 rounds
Run 200m
30 DUs
50 Mountain Climbers

Skill/Strength: 3 rounds of 5 manmakers and 20 partner leg throws

WOD:  5 rounds
20 backsquats (95/65)
15 KBS (53/35)
10 burpees
10 cal row/bike

*move quickly!

Skill/Strength: 3 rounds of 10 SDHP, 10 GHD sit ups, 20 russian twists

WOD: 12-9-6-3
clean and jerks (155/105)
30 DUs on the (-)

Skill/Strength: Heels elevated DB goblet squats
Set 1 - 20 reps
Set 2 - 5 half reps at bottom into 5 full for 3 sets (30 total)
Set 3 - same as set 2
Set 4 - 20 reps with 3 second negative

WOD: 4RFT
21 burpees
15 push ups
9 lungsters (reverse squat each leg plus air squat)