Category: WOD

Skill/Strength: 3-3-3-3-3 split jerks

WOD: 10 rounds
:30 seconds calorie row
:30 seconds rest
:30 seconds sit ups
:30 seconds rest

Skill/Strength: 3 rounds 5 tire flips and 2 rope climbs

WOD: 12 min EMOM
9 front squats (95/65)
9 push press
9 thrusters
*can increase after a round if it feels too easy

WOD: 
3x
15 hang squat cleans (95/65)
2 min max row/bike
90 seconds rest

Rest total after 3 mins after compeleting 3rd round

3x
15 deadlifts (135/95)
Run 400m
Rest 90 seconds

Skill/Stength: 3-3-3-3-3 OHS 5 sit to stand box jumps between

WOD: 10 mins to go as far as possible
10-20-30-40.....keep adding 10 reps
6 HSPUs after each set of KBS

Skill/Strength: 3x10 front squats and 10 ab roll outs after each set

WOD: Partner Rowling

10 rounds

Each partner rows trying to stop the rower at 100m. After each rows complete the number of burpees to meters that you were combined over and/or under.   

Skill/Strength: 5-3-3-2-1 Push Press and 1 min plank between sets

WOD: 4 mins to complete
200m run
25 goblet squats (53/35)
25 KBS

Skill/Strength: 15 mins 3-4 rounds
15 wallball cleans
15 russian twists
15 GHD back extensions

WOD: 15 mins to complete 
12-10-8-6-4-2
calorie row
OHS (95/65)
wallballs (20/14)

Strength/Skill: 5x5 deadlifts at 75% and 10 strict ring rows after each set

WOD: 
100 air squats
75 sit ups
50 walking lunges
25 burpees
50 walking lunges
75 sit ups
100 air squats

Skill/Strength: 10-15 min (4-3 sets)
20 alternating bicep curls
10 upright rows
10 side bends (each side)
*superset these complete all in a row then rest

WOD: 25 min AMRAP
400m run
21 hng power cleans (135/95)
15 front squats
9 push presses

Strength/Skill:  EMOM for 10 mins even 10 back squats odd 100m sprint

WOD: 20-15-10-5
Burpee Pull Ups
GHD Sit ups
30 DUs on the (-)
*scale will do burpee jumping pull ups (no bands)