Strength: Shoulder Press
WOD: 14 Min AMRAP
10 Kettle Bell Swings
200m Run
4 Bear Crawls
Strength: Shoulder Press
WOD: 14 Min AMRAP
10 Kettle Bell Swings
200m Run
4 Bear Crawls
Strength: 20 Rep Power Clean
WOD: For Time
15-12-9-6-3
Thrusters (105/70)
Sumo Deadlift High Pulls(105/70)
*EMOM Complete
6 Lateral Hops Over Bar
For Time:
Squat Snatch
Run
Burpee Broad Jumps
Run
Walking Overhead Lunge
Row
Sled Drag
Row
Strength: Hang Clean
WOD:
27 Knee Raises
27 Med Ball Squat Cleans
21 Pull Ups
21 Wall Balls
15 Chest to Bar Pull ups
15 Med Ball Squat Cleans
9 Bar Muscle Ups
9 Wall Balls
Skill: Rope Climbs, Muscle Ups, HSPU
Strength: 1 Rep Bench Press
WOD: Ascending Upside-down Annie
10min AMRAP
10-20-30-40-50-60
Sit Ups
10-20-30-40-50-60
Double Unders
Strength:
WOD:
3 Rounds
5 Deadlifts (225/125)
12 Kettle Bell Swings (55/35)
3 Rounds
3 Deadlifts (275/175)
12 Kettle Bell Swings (55/35)
3 Rounds
1 Deadlifts (325/225)
12 Kettle Bell Swings (55/35)
Strength: Push Press & Hold
WOD: For Total Working Time
Running Clock
0:00 Start
300m Row
10 Burpee Box Jump Overs
At 5:00 Start
300m Run
10 Burpee Box Jump Overs
At 9:00 Start
200m Row
10 Burpee Box Jump Overs
At 13:00 Start
200m Run
10 Burpee Box Jump Overs
Strength: 1 Rep & Run
WOD: 11min AMRAP
3-6-9-12-15-18-21-…..
Power Clean 95/65
Front Squat
*EMOM x 11mim
Complete 1 Wall Climb
WOD: For Time
300m KB Farmers Walk (35/55)
*If/When you drop must complete 15 KettleBell Swings.
10-9-8-7-6-5-4-3-2-1
Pull Ups
Overhead Lunges w/Plate (45/25)
Strength: Deadlifts
WOD: For Time
4 Rounds
200m Run
25 Wall Balls
50 Double Unders