W.O.D.

STRENGTH:
EMOM
Run 100 m
HRPU’s

WOD:
5 Rounds:
Run 400 m
15 (left hand) D/bell Snatches (35/25)
15 (right hand) D/bell Snatches (35/25

STRENGTH:
Bench Press
D/Bell Curls

PARTNER WOD:
18 Minute AMRAP:
30 Wall Balls (20/14)
30 SDHP (95/65)
30 Med Ball Sit-Ups (20/14) Together

Split reps Evenly !!!!

STRENGTH:
Back Squats

WOD:
14 Minute AMRAP:
8 Hang Cleans (115/85)
8 Push Jerks (115/85)
8 Burpee Box Jump Overs

Partner WOD:
24 Minute AMRAP:
*30 Wall Balls (20/14)
*10 Thrusters (115/85)
30 Med Ball Sit-Ups (20/14)
Run 300m Together

*Partners must split reps evenly !!

• Partner WOD:
  100 D/Bell Burpee Box Jumps for Time (20 min cap)
  Partner A:
  D/Bell Burpee Box Jumps (35/25)
  (as many reps as possible)
  Partner B:
  Run 150 m
  

STRENGTH:
Strict Press 5 x 5

WOD:
Run 400 m
10 Clean & Jerks (135/95)
Run 400 m
10 Clean & Jerks (135/95)
Run 400 m
10 Clean & Jerks (135/95)
Run 400 m

STRENGTH:
Squat Clean

Partner WOD:
18 Minute Ascending Ladder (by 1’s):
Hang Squat Cleans (95/65)
Toes to Bar

*Only 1 partner works at a time

8 Minute EMOM:
Minute 1: Bench Press
Minute 2: Russian Twists

WOD:
5 Rounds for Time:
10 Floor Press (135/95)
20 Goblet Squats (53/35)
30 Double Unders

STRENGTH:
Deadlift (Building to a heavy set of 3)

WOD:
14 Min AMRAP
12 Deadlifts (185/125)
8 Box Jumps
4 HSPU
Run 250m

Partner WOD:
20-18-16-14-12-10-8-6-4-2 :
Thrusters (95/65)
Burpees
SDHP (95/65)
Burpees
KB Swings (53/35)

Split reps evenly !! Only one partner works at a time