W.O.D.

STRENGTH:
Bench Press

WOD:
5*4*3*2 Minute AMRAP’s of:
5 Hang Squat Cleans (115/85)
6 Pull-Ups
7 Box Jumps
*REST 1 Minute

STRENGTH:
EMOM
Hang Cleans
HSPU’s

WOD:
3 Tabatas:
Sit-Ups
Burpees
Wall Balls

STRENGTH:
Bring Sally Up (Push-Ups)

WOD:
24 Minute EMOM:
Min 1: 4 Power Cleans (135/95)
Min 2: 8 Single Arm Snatches (53/35)
Min 3: 10 Deadlifts (135/95)
Min 4: 12 KB Swings (53/35)

STRENGTH:
Strict Press

WOD:
14 Minute AMRAP:
7 SDHP (95/65)
7 Front Squats (95/65)
7 Push Press (95/65)
Run 100 m

*Partner WOD:
100 Wall Balls (20/14)
100 Burpees
100 KB Swings (53/35)
*Run 100 m every 3 minutes (minute 3,6,9,12etc..) until finished
Split reps evenly

Partner WOD:
2 Rounds of:
Run 500 m (Together)
60 Barbell Push-ups
80 Goblet Squats (53/35)
60 HRPU’s
80 Air Squats

Split Reps Evenly !!!!

WOD:
9 Rounds of:
7 Thrusters (95/65)
20 Double Unders

STRENGTH:
Deadlift
Wall Walks

PARTNER WOD:
18 Minute AMRAP:
24 OH Plated Lunges (45/25)
24 Med Ball Sit-Ups (20/14) Together
24 Hang Snatches (95/65)

STRENGTH:
Back Squat

WOD:
24 Minute EMOM:
Min 1: 10 Hang Cleans (115/85)
Min 2: 8 Front Squats (115/85)
Min 3: 6 Burpees O/ Barbell

STRENGTH:
EMOM
Hang Cleans
Sit-Ups

WOD:
13 Minute AMRAP:
5 Power Cleans (135/95)
5 Back Squats (135/95)
8 Knees 2 Elbow