W.O.D.

STRENGTH:
Skill Work

WOD:
12 Minute AMRAP:
12 KB Swings (53/35)
8 Single Arm OH Squats (53/35)
12 Weighted Sit-Ups (45/25)

STRENGTH:
Back Squats

WOD:
*13 Minute Ascending Ladder (By 2’s):
Box Jumps (24/20)
Pull-Ups
* Run 100 m after each round

STRENGTH:
Strict Press

WOD:
For Time:
21 Power Snatches (95/65)
21 Burpees Over Barbell
**REST 1 MINUTE**
15 Power Snatches (105/75)
15 Burpees Over Barbell
** REST 1 MINUTE**
9 Power Snatches (115/85)
9 Burpees Over Barbell

STRENGTH:
Bench Press
Wall Balls

WOD:
5 Rounds For Time:
10 Floor Press (135/95)
20 Air Squats
40 Double Unders

PARTNER WOD :
30 Minute AMRAP:
30 Box Jumps (24/20)
30 Power Cleans (95/65)
30 Bent Over Rows (95/65)
30 Push Press (95/65)
30 Back Squats (95/65)
30 Burpees
30 Barbell Push-Ups
30 Med Ball Sit-Ups (Together)
300 m Run (Together)

Split reps evenly, run together. HAPPY 30th BIRTHDAY JAX !!!!!

WOD:
For Time;
45 Clean and Jerks (135/95)

STRENGTH:
EMOM
Run 100 m
Air Squats

WOD:
21*15*9*3:
Front Squats (115/85)
Plyo Push Ups

STRENGTH:
Power Snatch

WOD:
4 Rounds:
17 OH Plated Lunges (45/25)
7 Ring Dips
6 Thrusters (135/95)

CROSSFIT TOTAL
Find a 1 RM of;
Deadlift
Bench Press
Back Squat

STRENGTH:
EMOM
Knees 2 Elbow
Burpee Pull ups

WOD:
15 Minute AMRAP;
15 Hang Cleans (95/65)
25 Double Unders
15 Box Jumps (24/20)
25 Sit Ups