Category: W.O.D.

Go Get It Friday!!!
11 Minute AMRAP:
10 Wall Balls
5 Burpees
100 m Run

Strength:
Clean & Jerk

For Time:
30 Clean & Jerk
Rest 4 minutes
Max handstand/plank hold
Rest 2 minutes
45 Burpees over Box

100 KB Swings
* Rest 1 minute
80 Box Jumps
* Rest 1 minute
60 Single Arm Snatches
* Rest 1 Minute
40 Jumping Air Squats

Strength:
Squat Clean Thrusters

10 Rounds for Time:
5 Thrusters
10 Pull Ups
Run 100
* Rest 1 minute

Strength:
Benchpress (1 up to 10 building weight each set, 10 Air Squats after each round)

14 Min AMRAP:
8 Plyo Push-Ups
16 Mountain Climbers
32 Double Unders

Partner WOD:
5 Rounds for Time:
400 m Run (together)
24 Overhead Squats
24 SDHP
* Split Reps evenly during barbell movements, one partner works while one partner rests.

Go Get It Friday!!!
WOD:

50 Air Squats
25 Sit Ups
50 Push Ups
25 Sit Ups
50 Hang Clean & Jerks
25 Sit Ups

Strength:
Front Squats

WOD:
3-6-9-12-9-6-3
Burpees O/Bar
Front Squats
Chest to Bar

Strength:
Team Row

WOD:
15 min AMRAP:
10 Box Jumps
8 Devil Twists
6 Ring Dips
4 Single Arm OH Squats
2 Wall Walks

Strength:
Floor Press

Partner WOD:
7 Min AMRAP:
Ascending Ladder by 1’s:
Push Press
*Rest 2 miutes
Tabata ~ Jumping Air Squats
* Rest 2 Minutes
7 Min AMRAP:
Ascending Ladder by 1’s
Knees 2 Elbow