Category: WOD

Skill/Strength: Ring work (dips, push ups, muscle ups)

WOD: Death by Devil Presses
1 devil press (30/20) min 1
2 devil presses min 2
3 devil presses min 3
Keep adding one every minute until failure

Skill/Strength: 5x5 backsquats and handstand work between sets

WOD: Annie meets Grace
50--40-30-20-10
DUs
Sit Ups

Complete 6 clean and jerks after each rounds for a total of 30.
WOD ends on 5 clean and jerks after the round of 10 DU and 
sit ups.

Skill/Strength: 1RM strict press

WOD: "Circle"
3 rounds and 3 times through = 1 round
12 deadlifts (135/95)
9 hang power cleans 
6 lateral burpees
Rest 2 mins

So you will do 12-9-6, 12-9-6, 12-9-6 then rest 2 mins and repeat that 2 more times!  So 9 total rounds.

Skill/Strength: 15 mins (3-4 rounds) 10 pistols each leg and 20 alternating hammer curls

WOD: Every 2 mins for 4 rounds
Run 200m
25 mountain climbers
24 lateral jumps
Rest 1 min

Skill/Strength: 15 mins (3-4 rounds) 10 frontrack reverse lunges and
10 barbell hip thrusters (go as heavy as you can)

WOD: 5 rounds
15 box steps overs with a ball (20/14)
15 medball cleans
15 plank up downs
200m run 

Strength/Skill: 3 rounds 5 strict pull ups and 15 skull crushers with DB

WOD: 4 RFT
400m run
40 deadlifts (225/155)
50 DUs
*deadlifts decrease by 10 each round so 40-30-20-10

Skill/Strength: EMOM for 12 min minutes 
Even 10 front squats
 Odd 100m sprint

WOD: 12 min AMRAP
2, 4, 6, 8, 10........
Box Jumps
Burpees
v-ups

Strength/Skill: EMOM for 10 mins complete 1 deadlift 1 power clean
 and 1 jerk

WOD: 15 min AMRAP
5 power snatches (135/95)
10 T2B
10 plate OH lunges (25/35)
100m run

Skill/Strenth:  Tabata strict press/push press.  First 4 rounds compete
strict press then last 4 rounds push press

WOD: 5 rounds
200m run
30 squats
20 push ups
10 pull ups
*30 min time cap
*scale up to with weight vest

Strength/Skill: 15 mins of 10 SL ball slams each leg and 1 min weighted plank hold

WOD: 5 rounds
15 backsquats (115/85)
10 power cleans
5 OHS