Category: WOD

WOD:
31 push presses (75/55)
31 pull-ups
31 snatches
31 T2B
31 push ups
31 box jumps
31 back squats
31 DUs
31 thrusters
31 lunges
31 burpees
Row 365m

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Skill/Strength: 2 rounds of 50 ab twists and 50 flutter kicks

WOD: 30 min AMRAP

5 burpees

10 hang cleans (95/65)

15 box jumps

20 front squats

25 sit ups

300m run

 

Skill/Strength: 3 rounds of 10 strict pull-ups, 10 skull crushers and 10 bar on back jump squats

WOD: Macho Man

EMOTM for as long as possible or 20 mins

3 power cleans (185/135)

3 front squats

3 jerks

For 20 mins…

8 push presses (135/95)

15 T2B

15/12 calorie bike

Rest 1 min

Then 12 mins to complete 100 single arm devil presses (50/35)

Skill/Strength: 3 rounds of 10 back rack lunges and 10 biker squats

WOD: 10-9-8-7-6-5-4-3-2-1

Ring Dips (but you must complete 5 thrusters after each set of ring dips)

Strength/Skill: Bench Press 5-3-3-2-1 and 10 1 leg ball slams between

WOD: With a partner for 20 mins

20 lateral jumps

5 burpees

20/15 calorie row

*A completes a full rounds while B hold a plank and switch for 20 mins

3 rounds

15 backsquats (135/95)

30 DUs

Row 250 m

Rest 2 mins

After 3rd round rest a total of 5 mins

3 rounds

10 power snatches

50 mountain climbers

1 min bike

Rest 2 mins

Then 3x: 5 T2B, 5 push ups, 5 squats