WOD:
EVERY 3 MIN. FOR 15 MIN. (5x)
250M ROW
10 – BURPEE BOX JUMP OVERS
WOD:
3 ROUNDS
8OOM RUN
15 – HSPU
50 – DOUBLE UNDERS
WOD:
24 MIN. IN TEAMS OF 2
10 – KB SNATCH
10 – CHEST-TO-BAR PULL-UPS
200M SPRINT
WOD:
“WHITE”
3 – ROPE CLIMBS
10 – TOES 2 BAR
21 – WALKING LUNGES
400M RUN
WOD:
EVERY 6 MIN. FOR 30 MIN. (5x)
400M RUN
12 – OVERHEAD SQUATS
12 – CHEST-TO-BAR PULL-UPS
12 – BOX JUMP OVERS
WOD:
A.)
3×5 FLOOR PRESS
3 SETS:
MAX REP CHIN-UPS
B.) 5 MIN. A.M.R.A.P.
MAX REP SQUAT CLEAN & JERK
@ 155LBS / 95LBS
WOD:
A.) 4 SETS
6x
ROMANIAN DEADLIFTS
MED BALL HAMSTRING CURLS
B.) 8 MIN. A.M.R.A.P.
12 – KB SWINGS
12 – LUNGES
WOD:
21-15-9
DEADLIFTS @ 225LBS / 155LBS
BOX JUMPS @ 24″ / 20″
HSPU
WOD:
4 SETS FOR MAX REPS
60(s) CAL ROW
*REST 60(s)
60(s) AIR SQUATS @ 75LBS/55LBS
*REST 60(s)
60(s) STRICT PULL-UPS
*60(s) REST
60(s) PUSH-UPS
WOD:
20 MIN. A.M.R.A.P. W/PARTNER
200M RUN W/ MEDICINE BALL (20LBS/14LBS)
15 – WALLBALLS
15 – KB SWINGS