W.O.D.

WOD:
20 Rounds:
1 Squat Clean Thruster (135/95)
2 HSPU’s
4 Wall Balls (20/14)

STRENGTH:
Power Snatch

WOD:
18-15-12-9-6-3 of:
Clean and Jerk (115/85)
OH Plated Lunges (45/25)

WOD:
4 Tabatas:
1) Goblet Squats
2) Push Ups
3) Lying V-Ups
4) KB Swings

STRENGTH:
Bench Press

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

STRENGTH:
Back Squat

WOD:
16 Minute AMRAP:
6 Deadlifts (95/65)
6 Hang Cleans (95/65)
6 Push Press (95/65)
6 Back Squats (95/65)
Run 100 m

Partner WOD:
For Time:
200 Wall Balls (20/14)
100 SDHP (95/65)
50 Med Ball Sit-Ups (Together)

Athletes must split reps evenly (Sit-Ups done together), but can break up rep scheme however they choose !!!!!

“Death by Burpees”

STRENGTH:
EMOM
Sit-Ups
Hang Cleans

WOD:
21*15*9*6*3*
Deadlifts (135/95)
Toes 2 Bar
*Run 250 m

STRENGTH:
Bring Sally Up (HRPU’s)

PARTNER WOD:
18 Minute Ascending Ladder (By 1’s) of:
Hang Squat Cleans (95/65)
KB Swings (53/35)
Burpees O/ Barbell
12 Double Unders (Together)

STRENGTH:
EMOM
Bench Press
Pull-Ups

WOD:
7 Rounds of:
5 Hang Snatches (95/65)
7 Back Squat (95/65)
9 Knees 2 Elbow