Author: admin

WOD:
0-15 min
3x
500m row
15 pull-ups
10 devil presses

15-10mins
3x
Run 200m
20 DB bench presses
10 ring dips

3x
15 in outs
15 sit-ups
15 russian twists

Strength/Skill: 1 RM back squat

WOD: 10-1
Burpee Box Jumps
Snatches (115/75)

Skill/Strength: 1RM power snath

WOD: 
800m run
50 DUs
600m run
40 DUs
400m run
30 DUs
200m run
20 DUs

Strength/Skill: 3 rounds of 10 renegade rows and 3 wallwalks

WOD: 
60 deadlifts (155/105)
Bike 30/20
45 hang power cleans
Bike 25/15
30 Push Jerks
Bike 20/10

Skill/Strength: 1 RM hang clean

WOD: 
10-20-30-20-10
DB snatches (40/30)
40-60-80-60-40
DUs

Strength/Skill: Bench press 5-3-3-2-1 30 seccond handstand hold between

WOD: 4 min AMRAP
5 T2B
20 jumping lunges

4 min AMAP
5 HSPU
20 sit ups

4 min AMRAP
10 pistols
20 plank up downs

Skill/Strength: max l-sit hold on bar/rings, 10 ring dips, 5 pull up negatives

WOD: 22 min AMRAP
11 calorie bike/row
11 pull ups
25 deadlifts (135/95)

Strength/Skill: 5 x 3 front squats and 5 YTW between

WOD: 3RFT
400m run
10 burpees
15 GHD sit ups
20 air squats

Strength/Skill: 4 rounds of 10 strict press and 20 floor wipers

WOD: 12 min EMOM
Even: 10 slam balls
Odd: 10 thrusters (95/65)

Strength/Skill: 15 min to work to your heaviest power snatch, hang 
power snatch plus OHS

WOD: 4RFT
200m run
14 pull ups
7 clean and jerks (135/95)