W.O.D.

Strength:
Strict Press 3×6

WOD:
14 Min AMRAP:
6 Plyo Push-Ups (45/25)
8 Sit-Ups
10 Push-Press (95/65)
Run 150 m

PARTNER WOD:
With a 22 Minute Running Clock:
Buy In:
50 Med Ball Sit-Ups (20/14) (Together)
(With remaining Time)
AMRAP of:
Partner A does:
9 Deadlifts (105/75)
6 Hang Cleans (105/75)
3 Front Squats (105/75)
1 Burpee

Partner B:
Run 250 m
( then switch )

WOD:
For Time:
27-21-15
Clean & Jerks (115/85)
Toes 2 Bar

Strength:
Pull-Ups (or Negatives)

WOD:
For Time:
**150 Wall Balls (20/14)
**Top of Every 2 Minutes, complete 6 single arm OH squats (53/35)**

Strength:
Front Squat

WOD:
15 Minute AMRAP:
6 Back Squats (95/65)
8 B/Bell Push-ups
10 Weighted Sit-ups (45/25)

Strength:
Benchpress
Dumbell Curls

WOD:
12 Min AMRAP
Ascending Ladder by 2’s
Single Arm Snatches (53/35)
Weighted Step-Ups (53/35)

Strength:
Partner Push-up Plank Challenge

WOD:
7 Hang Squat Cleans (95/65)
7 Shoulder 2 Overhead (95/65)
7 Knees 2 Elbow

Partner WOD:
1 Round For Time:
100 Single Arm Snatches (53/35)
50 Weighted Box Step Ups (53/35) (24″/20″)
80 Shoulder to Over Head (95/65)
50 50 Weighted Box Step Ups (53/35) (24″/20″)
60 Devil Twists (53/35)
50 Weighted Box Step Ups (53/35) (24″/20″)
40 Hang Cleans (95/65)
50 Weighted Box Step Ups (53/35) (24″/20″)
20 Med Ball Sit-ups (20/14)
50 Weighted Box Step Ups (53/35) (24″/20″)

WOD:
10 down to 1 :
Deadlift (155/105)
Burpee Pull Ups

STRENGTH:
Power Snatch
working on form before building up

WOD:
14 Minute AMRAP:
* Hang Snatch (95/65)
6 Back Squats (95/65)
6 Ring Dips
*= Round you are working on