Category: WOD

Strength/Skill: 3 rounds of 10 single leg deadlifts each leg and 10 GHD
 back extensions holding 5 seconds at top

WOD: 3 rounds
Run 400m
21 KBS
15 T2B
9 Burpees

Strength/Skill: 3 rounds of 20 alternating DB snatches and 10 single arm
walking overhead lunges

WOD: 
21-15-9
Pull Ups
Bench Press (135/95)

Rest 2 mins

9-15-21
Push Ups
Deadlift (225/155)

Skill/Strength:10-10-10 srict press with a 3 seconds up 3 seconds down
tempo

WOD:  3 rounds of 1 min on and :30 seconds transition time
Bike for Calories
Lateral Jumps
Row for Calories
Shuttle Runs

Strength/Skill: 3 rounds of 10 bulgarian split squats (each leg) and 10
 ring push ups

WOD: 3 mins work 2 min rest
15 calorie bike then max wallballs (20/14)
80 DUs then max wallballs
20 burpees then max wallballs
20 box jump overs then max wallballs
400m run then max wallballs
*score will be total number of wallballs

Strength/Skill: Bench Press 5-3-3-2-1 and :30 second hollow hold after

WOD: 
400m run
Then 3x
10 power snatches
20 front rack lunges
Then 500m row

Strength/Skill: 
5 rounds
:30 seconds plate sit and press
:30 seconds plate press
:30 plate skull crushers

WOD: 15 mins
10 pull ups
15 push ups
20 pistols
1 rope climb

Strength/Skill:  3 rounds of 10 broomstick jumps 10 bent over rows and
 10 SDHP

WOD: 20 min AMRAP
7 power cleans (135/95)
7 back squats
Run 200m

Skill/Strength: EMOM for 5 mins 40 seconds of max  push presses
 (95/65) and 20 second plank hold

WOD: 
400m run
50 squats
400m run
50 plank jacks
400m run
50 walking lunges
400m run

Skill/Strength: 3 rounds of 5 body blasters and 5 YTWs

WOD: 
3-9-15-21-15-9-3
Deadlifts (225/155)
Medball cleans (20/14)

WOD:
3 rounds
10 DB clean and jerks (50/35)
400m run
rest 2 mins

after round 3 rest total of 5 mins

3 rounds
15 DB front squats
2 min bike/row
rest 2 mins

3 rounds
10 plank up downs
10 v-ups
10 T2B