WOD:
DEAD LIFT
*5 RM.
B.)
4 ROUNDS:
8 – GROUND TO OVERHEAD
400M RUN
Rx: 135LBS/95LBS
Sx: 95LBS/65LBS
WOD:
A.) 3×5 BACK SQUAT
*ADD 5LBS
B.)
3 ROUNDS:
25 – KB SWINGS
15 – CHEST TO BAR PULL-UPS
WOD:
TEAM WORKOUT – 2 PERSON TEAMS
20 – SHOULDER TO OVERHEAD
20 – BOX JUMPS
50 – PLYO PUSH-UPS
800M – MED. BALL RUN
50 – DOUBLE UNDERS
50 – PLYO PUSH-UPS
20 – BOX JUMPS
20 – SHOULDER TO OVERHEAD
Rx: 135LBS/95LBS 24″/20″
Sx: 95LBS/65LBS 20″/15″
WOD:
“12.1” – 7 MIN. A.M.R.A.P.
BURPEES
*REST 7 MIN.
B.)
7 MIN. A.M.R.A.P.
100M RUN
10 – PULL-UPS
WOD:
A.)
BACK SQUAT 3×5
*ADD 5LBS
B.) 5 SETS – 3 MIN. CLOCK
300M RUN
MAX. REP DOUBLE UNDERS
WOD:
A.)
5 SETS OF 5 PUSH PRESS
*2-3 MIN. REST
B.) FOR TIME:
15 – DEADLIFT
30 – WALL BALLS
12 – DEADLIFTS
24 – WALL BALLS
9 – DEADLIFTS
18 – WALL BALLS
Rx: 225LBS/155LBS
Sx: 165LBS/115LBS
WOD:
A.)
5 SETS OF 3 CLEANS (1-1-1)
*10 SECONDS BETWEEN SINGLES
**2-3 MIN. REST
B.)
4 MIN. A.M.R.A.P.
10 – KB SWINGS
10 – PULL-UPS
*4 MIN. REST
4 MIN. A.M.R.A.P.
10 – BOX JUMPS @ 24″/20″
10 – HAND RELEASE PUSH-UPS
WOD:
A.)
BACK SQUAT 3×5
*ADD 5LBS
B.)
10 MIN. EMOM:
10 – THRUSTERS
5 – BURPEES
Rx: 95LBS/65LBS
Sx: 75LBS/45LBS
WOD:
TEAM RELAY (TEAMS OF 3)
6 x 400M
WOD:
A.)
STRICT PRESS 3×5
B.)
15 MIN. A.M.R.A.P. – PARTNER WOD:
3 – MAN MAKERS
6 – BURPEE PULL-UPS
9 – BOX JUMPS @ 24″/20″