WOD:

ROW 2K

WOD:

12 MIN  A.M.R.A.P.

10 – OVERHEAD SQUATS

10 – TOES TO BAR

WOD:

5 ROUNDS

21 – KB SWINGS

21 – LUNGES

21 – DOUBLE UNDERS

Rx: 55 LBS / 35 LBS

SCALED: 35 LBS / 20 LBS

WOD:

10 MIN  A.M.R.A.P

5 – SHOULDER TO OVERHEAD

10 – DEADLIFTS

15 – BOX JUMPS @ 24″/ 20″

Rx: 115 LBS / 95 LBS

SCALED: 95 LBS / 55 LBS

3X5 STRICT PRESS

WOD:

“J.T.”

21-15-9

HANDSTAND PUSH-UPS

RING DIPS

PUSH-UPS

SCALED 21-15-9

KB STRICT PRESS

BOX DIPS

ASSISTED PUSH-UPS

WOD:

SKILL: BAR MUSCLE-UP

9 MIN EMOM

5 -PULL-UPS

10 – HANDSTAND PUSH-UPS

WOD:

15 MIN A.M.R.A.P

3 – THRUSTERS @ 100LBS / 60LBS

3 – BURPEES

6 – THRUSTERS

6 – BURPEES

9 – THRUSTERS

9 – BURPEES

12 – THRUSTERS

12 – BURPEEDS

ETC…

WOD:

5 ROUNDS

6 – SEATED BOX JUMPS @ 30″/24″

12 – DYNAMIC PUSH-UPS

9 – DEADLIFTS @ 225LBS / 135LBS

WOD:

4 ROUNDS

500M ROW

MAX REP FLOOR PRESS @ 135LBS / 85LBS

WOD:

* BACK SQUATS:  3 X 5 *

5 ROUNDS –  60 SECONDS TO COMPLETE

**30 LBS RESET FROM LAST WEEK

30 KB SWINGS EVERY MINUTE