Category: WOD

Skill/Strength: 5-5-3-2-1 Strict Press and 10 external shoulder rotations
 each arm

WOD: 21-15-9
Power Cleans (135/95)
Box Jumps
Calorie Bike/Row

Skill/Strength: 5x5 Front Squats and 10 GHD sit ups between

WOD: 15 min EMOM
Min 1 - 15 wallballs
Min 2 - 10 T2B
Min 3 - Max DL (225/155)
*continue for 15 mins score is total DL reps

Strength/Skill: 3 rounds of 10 devil presses and 10 DB front squats

WOD: "Anderson"
20 min AMRAP
5 burpees
10 push ups
15 sit ups
20 air squats

Skill/Strength: 3 rounds of 10 DB snatches each arm and 10 half kneel
 arnold presses each arm

WOD: Every 4 mins for 4 rounds
200m run
15 pull ups
15 hang snatches (95/65)

Skill/Strength: 5-5-3-2-1 Hang Cleans

WOD: 15 min AMRAP
2 bar muscle ups
15 v-ups
20 plank jacks
200m run

Strength/Skill: Bench Press 5x5 and 30 seated band rows between sets

WOD: 
20-18-16-14-12-10-8-6-4-2
KBS (53/35)
Thrusters (95/65)

Skill/Strength: 3-3-3-3-3 Back squats (work to heavy 3) complete a 1 min
 hold on the rig between sets.

WOD:  Tabata
Deadlifts (115/75)
rest 1 min
Sit Ups
rest 1 min
Assault Bike Calories

*work 20 seconds rest 10 secs for 8 rounds of each exercise
*count total deadlifts, total sit ups, total calories for score

Strength/Skill: 3-3-3-3-3 Push Press and 10 DB skull crushers

WOD: 
5 mins
50 goblet squats
Then max burpees

5 mins
50 sit ups
Then Max KBS

5 min
50 reverse lunges
Then max box jumps

Rest 1 min between rounds

Strength/Skill: EMOM x 10 mins
1 power clean
2 push presses
3 front squats
*complete all 6 reps each minute for 10 mins

WOD: 50-40-30-20-10
Double Unders
Moutain Climbers
Run 100m on the (-)
*wod will end on 10 mountain climbers

Strength/Skill: 3 rounds of 200m sprint and 5 tires flips

WOD: Fight Gone Bad
3 rounds
1 min wallballs (20/14)
1 min SDHP (75/55)
1 min box jumps (20")
1 min push press (75/55)
1 min row for calories
1 min rest