Category: WOD

Skill/Strength: 15 min (4-5 rounds) 
10 floor bench presses
20 floor wipers

WOD: 
Row or Bike 30/20 calories
Then 3 rounds
15 OH plate lunges
30 plate twists
15 power snatches (95/65)
End with a 30/20 calorie row/bike

Skill/Strength: 5-5-3-2-1 Back Squats and 1 min plank between sets

WOD: 15 min AMRAP
10 pull ups
10 push ups
20 pistols
30 sit ups
1 rope climb

Skill/Strength: 3-3-3-3-3 power snatches and 5 tire flips between sets

WOD: 4RFT
100m run
10 front squats
100m run
10 push presses

Skill/Strength: 15 mins to complete 4-5 rounds of 18/14 calorie row and
 10 devil presses

WOD: 15 mins
3,6,9,12,15......
burpee box jumps
100m sprints
*keep adding 3 reps each round to the burpee box jumps

Skill/Strength: 5-5-3-2-1 Split Jerks and 10 GHD back extensions

WOD: EMOM for 15 mins
15 slam balls (30/20)
15 goblet squats (53/35)
15 medball cleans (20/14)
*1 min for each exercise rotating through each minute

WOD:
3 rounds
10 thrusters (135/95)
1 min DU
1 min mountain climbers
Rest 2 mins

Rest additional 3 after round 3 for total of 5

3 rounds
10 back squats (135/95)
Run 200m
Rest 2 mins

After round 3 right into
3 rounds
10 v-ups
10 push ups
10 squats

Skill/Strength: 5 x 3 strict press and 10 barbell bent over rows between

WOD:
1000m row
800m run
1600m bike
500m row
400m run
1000m bike
250m row
200m run
500m bike

Skill/Strength: 3 rounds of 200m farmer carry and 10 ring dips

WOD: 1-2-3-4-5-6-7-8-9-10
clean and jerks (135/95)
5 pull up on the (-)
*wod finishes on 10 clean and jerks

Strength/Skill: 5-3-3-2-1 power cleans and 10 GHD sit ups between

WOD:
3 rounds
200m run
16 KB snatches (50/35)

Rest 3 mins after third round

3 rounds
200m run
16 KBS (70/53)

Skill/Strength: 1RM deadlift

WOD:5x
50 DUs
5 hang cleans (135/95)
10 push presses (135/95)