Category: WOD

Strength/Skill: 4 rounds with a clock running 
:60 wall sit
:30 air squats
:60 wall sit
10 squat jumps

WOD: 
2 rounds
1 min squat cleans (135/95)
rest 1 
1 min push jerks
rest 1 min
1 min clean and jerks
rest 1 min

Strength/Skill: 3 rounds of 20 bar on back step ups and right into 10
 RDLs

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

*the idea is to move fast as you will get rest push on the box jumps and
try not to break up the lifting more than once

Skill/Strength:  4 rounds of 10 strict press into a 30 second OH hold

WOD: 3 rounds
5 min AMRAP
4 burpees
8 OHS (95/65)
12 push ups
*Rest 1 min between AMRAPs
*You will pick up each AMRAP where you left off

Skill/Strength: 
Every 2 mins for 10 mins
3 squat cleans (touch and go)
10 deadlifts (same weight as squat cleans)

WOD: Every 3 mins for 5 rounds
Run 200m
30 DUs
20 plank jacks
*use remaining of 3 mins as rest

Skill/Strength: 3 rounds of 20 wallball sit ups and 10 ring dips

WOD: 4 rounds
1 min tire flips
1 min pull ups
1 min DB snatches
1 min 100m run

Skill/Strength: 5-5-5-5-5 Back squats into 20 creeper lunges

WOD: 10 min AMRAP
10 thrusters (95/65)
10 push presses (95/65)
100m run

Skill/Strength: 
4x
10 double arm high pulls (lead with elbows and 2 sec descent)
Into 20 double contraction seated banded rows

WOD: 
5 rounds
21 air squats
15 burpees
9 v-ups

WOD: "Travis Mayer" WOD from Chalk Up
5 rounds
Run 800m
25 wallballs (20/14)
100 DUs
*35 min time cap!

Strength/Skill: 4 rounds of 10 hang power cleans into a 30 second front
rack hold. AHAP and rest 1-2 mins between rounds

WOD: 
Row 500m
Then 10-1
Box Jumps (24/20)
Handstand Push Ups
Cash out: Row 500m

Strength/Skill: Push Presses 18-15-12-9 reps

WOD: EMOM x 14 mins
Even: 5 clean and jerks 
Odd:  10 back squat
*Recommend 135/95 but scale up or down