Category: WOD

Skill/Strength: Backsquats 5-5-5-5-5 (work to heavy set of 5)

WOD: 
400m run
10 rounds
10 T2B
10 pistols
400m run

Skill/Strength: 
3 rounds (superset all 30 reps with BARBELL then rest)
10 strict press
10 push press
10 push jerks
into max OH hold

WOD: 10 min AMRAP
14 KBS
14 KB box step overs
*everytime you put the KB down do 10 push ups

Skill/Strength: Hang cleans 5-5-5-5-5 work to heavy set of 5

WOD: 4 rounds
200m run
30 OH reverse lunges (45/35 plate)
20 mountain climbers
10 ring push ups

Skill/Strength: 3 rounds of 200m farmer carry and 25 unbroken KBS

WOD: 
Run 200m
20 back squats (135/95)
10 pull ups
Run 200m
15 back squats
10 pull ups
Run 200m
10 back squats
10 pull ups

Skill/Strength: 10 min EMOM
Even: 5 snatches (full, newbie power)
Odd: 5 OHS

WOD: 2 rounds
2 mins
200m then ME DUs
2 min
Bike 1 min then ME mountain climbers
2 min
Row 1 min then ME lateral jumps

*rest 1 min between each 2 min exercise

Skill/Strength: 3 rounds of 15 GHDs, 1 min weighted plank and 
5 strict T2B

WOD: 5 rounds
20 box jumps
5 strict press (95/65)
15 push press
*designed to move quick with little rest

Skill/Strength: 5-5-3-1-1-1 Clusters (squat clean thruster)

WOD: 10-1
Hang Cleans (95/65)
Front Squats
*move quick there should be very little rest time

Strength/Skill: 
EMOM for 10 mins complete 2 Bear Complexes
Bear Complex is.....
power clean
front squat
push press
back squat
push press

WOD: 
18-12-6-12-18
burpees
pull ups

Strength/Skill: 3 rounds of 10 DB push presses and 10 DB around the
worlds each direction (go as heavy as possible on both movements)

WOD: 4RFT
200m run
10 front squats (135/95)
10 T2B

Strength/Skill: 3-3-3-3-3 Power Snatches work technique and/or work
to a 3 rep max (so touch and go for 3)

WOD: 
800m run
60 squats
50 sit ups
40 hand release push ups
30 walking lunges
20 pull ups
10 burpees
Row 500m