Strength/Skill: 3 rounds of 10 strict pull ups and 10 pistols
WOD:
4 mins to run 400m
then 15 hang cleans (135/85)
then ME bar facing burpees
Rest 2 mins
4 mins to run 400m
then 12 hang cleans (135/85)
then ME bar facing burpees
Rest 2 mins
4 mins to run 400m
then 9 hang cleans (135/85)
then ME bar facing burpees
*score is number of burpees
Strength/Skill: Cleans from the boxes
WOD: “Amanda”
9-7-5
Squat Snatches (135/95)
Ring Muscle Ups
Strength/Skill: 3 rounds of 10 body blasters and 10 floor wipers
WOD: 3RFT
1 min row for calories
Rest 1 min
1 min lateral jumps
Rest 1 min
1 min burpees
Rest 1 min
1 min DUs
Rest 1 min
1 min mountain climbers
Strength/Skill: 3 rounds of 10 reverse lunges with KB and 30 hollow rocks
WOD: 2RFT
2 mins to run 200m then ME wallballs (20/14)
2 mins to run 20om then ME medball cleans
2 mins to run 200m then ME medball thrusters
Strength/Skill: 3 rounds of 10 seated band ring pull ups, 30 sit ups, and 200m farmer carry
WOD: 14 min AMRAP
10 Bar on Back Step Ups (95/65)
10 T2B
Run 200m
Strength/Skill: 3 rounds of 10 SDHP (135/85) and 10 bent over rows
WOD: EMOTM for 15 mins
0,3,6,9,12 – Sprint 100m
1,4,7,10,13 – 10 HRPUs to ball
2,5,8,11,14 – 15 Back Extensions
Strength/Skill: 3-3-3-3 Hang Squat Cleans @75%
WOD: 25 box jumps then:
30-20-10-5
Back Squats (135/85)
Ring Rows
Then 25 DUs
Strength/Skill: 3 rounds of 5 man makers and 30 second side plank hold (right and left)
WOD: 10-1, 1-10
Burpee Pull-Ups (modification jumping pull-up)
DB Lunges (30/20)
Strength/Skill: 3 x 5 split jerks
WOD: Helen
3RFT
Run 400m
21 KBS (53/35)
12 pull-ups
Strength/Skill: 3 rounds of 10 ab roll outs and 10 parallette pass throughs
WOD:
20 DUs
10 push press (115/85)
20 DUs
10 front squats
20 DUs
10 power cleans
20 DUs
10 OHS
20 DUs
10 jerks