Category: Uncategorized

Strength:

Deficit Deadlift

5-5-5-5-5

WOD:

100 Burpees For Time

Strength:

Squat Snatch

2-2-2-1-1

WOD:

5 Rounds For Time

30 Double Unders

20 Box Jumps 24/19″

10 Thrusters 95/65#

WOD:

NO COACH

10-20-30-40-50 Air Squats

5-4-3-2-1 Wall Climbs

WOD:

20 Min AMRAP

Accumulate :30 Second L-Sit

10 Chest To Bar Pull Ups

400m Run With Plate 45/25#

Strength:

Snatch Balance

10×2

WOD:

12 Min AMRAP

5 HSPU

10 Box Jumps 30/24

20 Ab Mat Sit Ups

Skill:

Hand Stand Movements

WOD:

For Time

1,2,3,4,5,6,7,8,9,10

Ground To OH 135/95#

Bar Facing Burpees

Skill:

Rope Climb

WOD:

Nancy

5 Rounds For Time

400m Run

15 OH Squats 95/65#

Strength:

Front Squat

3-3-3-3-3

WOD:

For Time

50 Hand Release Push Ups

40 KB Swings 55/35#

30 Pull Ups

20 Back Squats 135/95#

10 Burpees

* Back Squats Will Be Taken From The Floor

Strength:

Behind The Neck Jerk

3-3-3-1-1

WOD:

4 Rounds For Time

5 Sumo DL High Pull 95/65#

10 Knees To Elbows

15 Slam Ball 20/15#

WOD:

NO COACH

Spin Class or Run a 5k