Strength/Skill: 3 rounds of 5 tire flips and 10 OH plate lunges
WOD: Scott’s Birthday Hell
Run 200m
90 mountain climbers
80 lunges
70 sit-ups
60 sec plank
Run 100m
50 step ups
40 wallballs (20/14)
30 push presses (45/35)
20 burpee
10 push-ups
Run 200
Strength/Skill: 15-12-10 Front Squats and 50 Flutter Kicks between sets
WOD: EMOTM for 18 mins
0,1,3,6,9,12,15 20 squats
1,4,7,10,13,16 10 pull-ups
2,5,8,11,14,17 10-v-ups
Strength/Skill: 3-3-3-3-3 OHS
WOD: 2 rounds
2 min max DUs
Rest 1 min
3 min AMRAP
5 push jerks (135/95) (95/65)
5 burpees
Strength/Skill: 5 renegade rows and 10 GHD sit-ups
WOD:
400m run
50 air squats
25 push ups
25 T2B
25 push ups
50 air squats
400m run
Strength/Skill: 3 rounds of 10 back squats at 70% and 20 medball ab twists between sets
WOD: 7 min AMRAP
20 power cleans (135/95)
20 power cleans (155/115)
20 power cleans (175/135)
If you finish the last 20 with time left keep doing that last weight until time is up
Strength/Skill: 3 rounds of 30 second chin up hold and 20 KB walking lunges
WOD: Every 6 mins for 3 rounds
Run 400m
12 box jumps
9 squat cleans (155/105) (115/75)
Strength/Skill: 1RM Push Press
WOD:
10-9-8-7-6-5-4-3-2-1
clean and jerks (115/85) (95/65)
bar facing burpees
Strength/Skill: 10 mins work to heavy 1 power snatch, 1 hang power snatch and 2 OHS
WOD: 2 rounds
2 min max calories row
Rest 2 mins
2 min max DUs
Rest 2 mins
2 min max lateral jumps
Rest 2 mins
Strength/Skill: EMOTM for 10 mins Even Run 100m Odd 10 KBS (heavy)
WOD: 15 min AMRAP
25 DUs
10 back squats (155/115) (135/95)
15 pull-ups
Strength/Skill: 3-3-3-3-3 Bench Press
WOD: 4RFT
400m run
15 power snatches (115/85) (95/65)
* if rain row 500m instead of run