Category: WOD

Skill/Strength: 15-20 mins to work on full snatches

WOD: 13 min AMRAP
12 front rack lunges (95/65)
6 burpees
6 T2B

Skill/Strength: 3 rounds 15 zottman curls (rest 1 min) 100m HEAVY
farmer carry

WOD: 3x
30/20 calories bike/row
Run 400m
30/20 calories Bike/row

Skill/Strength: Backsquats 15-10-6-4-2-1

WOD: 5RFT
15 deadlifts (185/125)
20 sit ups
25 DB push press (40/30)
30 DUs
*choose weights that you can move quickly

Strength/Skill: 10-8-6-4-2 
DB push up push through
Single arm curl to press
Plank Up downs
complete 10 of each then 8, 6, ..

WOD: Every 4 min x 3
Run 400m
10 front squats (95/65)
10 shoulder to overhead 
Rest in time remaining

Skill/Strength: Overhead Squats 3-3-3-3-3 1 min wall sit between

WOD: EMOM (45 on 15 off)
5 mins push ups
5 mins jumping lunges
5 mins v-ups
1 min rest between exercises

Skill/Strength: Bench Press 3-3-3-3-3 (work to heavy set of 3)

WOD: 4RFT
Run 200m
10 backsquats (155/105)
2 rope climbs

Skill/Strength: EMOM for 10 mins
Even: 10 deadlifts
Odd: 30 DUs

WOD: 5x
12 KB squat cleans to press (53/35)
12 alternating DB hang snatches (50/35)
12 v-ups

Skill/Strength:  3 rounds of 10 floor wipers and 10 bent over rows

WOD: 4 mins, 6 mins, 8 min AMRAP
400m run
Then rest of time AMRAP of:
30 wallballs (20/14)
15 box jump overs
Rest 1 min between rounds

*each time you will start with the run then use the remaining time for 
the wallballs and box jump overs

Skill/Strength:  Spanish (banded) squats 
20 with double contraction at top
20 with double contraction at bottom
3x-3 seconds up 3 seconds down into 5 fast (24 reps)
10 weighted

WOD: 
5 mins
600m bike
10 pull-ups
max snatches (95/65)

Rest 2 min

5 mins
250m row
10 pull ups
max clean and jerks

Rest 2 min

5 min
200m run
10 pull ups
max thrusters

Come in for a fun "four-leaf clover" AMRAP!