Category: W.O.D.

WOD:
“Christine”
3 Rounds for Time
500 m Row/Run
10 Deadlift (body weight)
20 Box Jumps (24″/20″)

STRENGTH:
Tabata 1: Sit-ups
Tabata 2: Push-Ups

WOD:
For Time:
12-10-8-6-4-2
Power Cleans (105/75)
Shoulder to Overhead (105/75)
Back Squats (105/75)

Strength:
Bench Press (3 x 7)

WOD:
Buy-In:
800 m Run
THEN
3 Rounds for Time:
10 Hang Clean (1/2 body weight)
25 Double Unders
THEN
800 m Run

Strength:
5 x 10 Seated OH Press

WOD:
5 Rounds for Time:
250 m Run
5 Pull Ups
10 HR Burpees

Strength:
Back Squats (5 x 5)

WOD:
12 Min AMRAP:
6 Thrusters (95/65)
12 KB Swings (53/35)

Partner WOD:
2 Rounds of:
*Max Reps in 1 minute:
Goblet Squats (53/35)
Bent Over Rows (85/55)
Lying V-Ups
Single Arm KB Press (right arm) (53/35)
OH Plated Lunges (45/25)
Single Arm KB Press (left arm) (53/35)
Max Calories (Bike or Row)
*Partner A does max reps for 1 Minute while Partner B rests, then switch
Teams can start at different stations just maintain the same order

WOD:
10 Rounds for Time
5 Thrusters (95/65)
10 Sit-Ups

Strength:
Bench Press 10×2 Building Up

WOD:
6 Rounds for Time
25 KB Swings (53/35)
25 Russian Twists (53/35)
25 Double Unders

Partner WOD:
20 Minute AMRAP:
Partner A completes 1 round of DT
12 Deadifts (155/105)
9 Hang Cleans (155/105)
6 Push Jerks (155/105)
Partner B completes 1 round of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
When both partners have competed all reps then switch

Strength:
8 Min EMOM:
1-2 Rope Climbs
0:30 Front Squats

WOD:
21-15-9
Hang Snatch (95/65)
Back Squat (95/65)
Burpees