WOD:
A.)
4 SETS OF WEIGHTED PULL-UPS (5-7 REPS)
B.)
“LITTLE BEAR”
*3 SETS OF 5 REPS – REST 2 MIN. BTWN SETS*
WOD:
A.) BACK SQUAT
3X5
*ADD 5LBS
B.)
9 MINUTE A.M.R.A.P.
3 – SNATCHES
6 – HANDSTAND PUSH-UPS
9 – RING DIPS
WOD:
6 MINUTE A.M.R.A.P.
100M RUN
10 – BURPEES
* 3 MIN. REST
6 MINUTE A.M.R.A.P.
15 – KB SWINGS
10 – PUSH-UPS
* 3 MIN. REST
6 MINUTE A.M.R.A.P.
15 – BOX JUMPS
10 – PULL-UPS
WOD:
A.)
STRICT PRESS – 3X5
B.)
4 ROUNDS
50 – DOUBLE UNDERS
15 – WALLBALLS
10 – TOES TO BAR
WOD:
3 ROUNDS
8 FRONT SQUAT
400M RUN
Rx: 185/135LBS
Sx: 145/95LBS
WOD:
TIME TRIAL
15 MIN. ROW FOR DISTANCE
*4 MINUTES ON; 1 MINUTE EASY PACE
WOD:
A.) DEADLIFT / EST.
5RM.
B.) 12, 9, 6, 3
DEADLIFTS @ 75% OF LAST SET
RING DIPS
WOD:
A.) BACK SQUAT
3X5
*ADD 5LBS
B.) 50 – KB SWINGS
25 – H.R. PUSH-UPS
40 – KB SWINGS
20 – H.R. PUSH-UPS
30 – KB SWINGS
15 – H.R. PUSH-UPS
20 – KB SWINGS
10 – H.R. PUSH-UPS
10 – KB SWINGS
5 – H.R. PUSH-UPS
Rx: 55LBS
Sx: 35/25LBS
WOD:
2 MIN MAX. CALORIE ROW
*REST 2 MINUTES
2 MIN MAX. REP KB SWINGS
*REST 2 MINUTES
2 MIN MAX. BURPEES
*REST 2 MINUTES
2 MIN MAX. SIT-UPS
*REST 2 MINUTES
2 MIN MAX. CALORIE ROW
WOD:
FRONT SQUAT 3×5 REPS
*2 MINUTE REST
5 SETS FOR TIME
10 WALL BALLS
10 PULL-UPS (CHEST 2 BAR)
*60 SECONDS REST