Category: WOD

Skill/Strength: Every :30 seconds for 15 mins complete 2 power cleans

WOD: 10 min AMRAP
5 shoulder to overhead (135/95)
10 deadlifts (135/95)
15 box jumps

Strength/Skill: Front Squats 3-3-3-3-3 with a 3-5 second pause at the
 bottom, complete 30 second hollow rock hold between sets

WOD: 12 min EMOM
40 sec OH plate flutter kicks
40 sec plate bicep curls
40 sec plate russian twists
40 sec plate tall kneel tricep extensions

Strength/Skill: 3 rounds of 10 bulgarian split squats and 10 single arm
 devil presses

WOD: 10-1
Ring Dips
200m runs between ring dip sets

Skill/Strength: 3 rounds of 10 renegade rows and 15 GHD back
 extensions

WOD: 
7 min AMRAP
3, 6, 9, 12, 15.....
Hang Power Cleans (95/65)
Front Squats
Shoulder to Overhead

Rest 2 mins

the 15-12-9-6-3 FOR TIME
Hang Power Cleans (95/65)
Front Squats
Shoulder to Overhead

Strength/Skill: 4 rounds of 100m SPRINT and 5 tire flips

WOD: 24 min AMRAP
12 burpee box jumps
18 OH reverse lunges (50/35)
24 sit ups
Run 200m

Strength/Skill: 3 rounds of 10 push presses with 3 second negative and 20 hanging twisting crunches

WOD: The Chief Snatches
3 min AMRAP x 5 rounds (rest 1 min between rounds)
3 power snatches (135/95)
6 push ups
9 air squats

Skill/Strength: 10 min EMOM
Even 7 power cleans
Odd 7 SDHP

WOD: Every 2 mins x 10 (20 mins)
200m run
10 lateral jumps
20 mountain climbers

Skill/Strength: 3 rounds of down and back front rack lunges and 10
 wide stance goblet squats

WOD: Run and get Fran
200m run
21 thrusters
21 pull ups
200m run
15 thrusters
15 pull ups
200m run
9 thrusters
9 pull-ups

Skill/Strength: 3 rounds of 10 bradford presses 10 push press and 5
 push jerks.  Rest 2 mins between sets, sets should be unbroken

WOD: Nookie
20 min AMRAP
7 squat cleans (95/65)
7 push presses
7 back squats
200m run

Skill/Strength: 3 rounds of 10 1/4 back squats and 20 banded step ups
 (10 each leg)

WOD: 5x
2 min AMRAP
4 burpees
8 air squats
Rest 1 min
*goal is to get 3-5 rounds all 5 times