Category: WOD

Strength/Skill: 3 rounds
10 each leg single leg deadlifts
10 each leg weighted cutsy squats
10 monster walks each direction

WOD:  15 min AMRAP
30 DUs
10 push press (95/65)
10 hang snatches
10 T2B

Strength/Skill: Jerks 5-5-3-2-1

WOD: 10 mins to go as far as your can
10-20-30-40-50
Back Squats
5 HSPU on the (-)

Strength/Skill: EMOM for 10 mins Even 15 KBS Odd 15 goblet squats

WOD: 3 rounds
2 min bike
rest 1 min
2 min row
rest 1 min
2 min DU
rest 1 

WOD: 3 rounds
10 squats cleans
400m run
Rest 2 mins

Rest additional 3 mins after round 3

3 rounds
15 deadlifts
Row/Bike 2 mins
Rest 2 mins

After round 3 complete 3 rounds
5 pull-ups
10 push ups
15 squats

Strength/Skill: 3 rounds of 10 SDHP and 20 russian twists

WOD: 
10-1 DB burpees
1-10 DB step up
Every 2 mins run 100m

Strength: 5 TGU each arm and 10 GHD back extensions holding 5 secs

WOD: 15 min EMOM
1 - 8 pull ups
2 - 10 box jumps
3 - 10 push ups

Strength: 15 min/4 rounds
10 broomstick jumps
10 good mornings
10 bent over rows
*moderate to heavy for all

WOD: 20 min AMRAP
6 burpees
8 plate OH sit ups (45/35)
10 wallballs (20/14)
Run 200m

Strength: Thursters 3-3-3-3-3 with 100m sprint between

WOD: Every 4 min x 3
16/12 calorie bike/row
6 dips
50' single DB overhead lunges (50/35)

Strength: defecit deadifts 5-5-5-5-5 and 5 YTW between sets

WOD: 4x
8 hang power cleans (135/95)
10 push press
12 front squats
*choose a weight to move through fast

Strength: 3 rounds of :30 KB gorilla rows :30 KB cleans :30 KB snatches

WOD: 
600m run
20 clean and jerks (95/65)
20 GHD Sit Ups
400m run
15 clean and jerks
15 GHD sit ups
200m Run
10 clean and jerks
10 GHD sit ups