WOD

10 Rounds For Time 2 Power Snatch 105/75 1 Squat Snatch Then.. Deadlift 3 x 7reps Then… Every 5:00 x 3 sets 10/7Cal 6 Box jumps 8 wall balls 10 Toes to bar 8 wall balls 6 box jumps 10/7Cal

4 Rounds: 6 Down dog to Up dog 4 Hand release push-ups 15 Banded pulls aparts 15 single or double unders Then.. 20min. EMOM: Min. 1) 3 Push Jerks (from the floor ) Min. 2) ** Pull of Choice Pull Options: 1.) 1-3 Muscle Ups 2.) 10-12 Pull-Ups/Banded or Ring rows 3.) Rope Climb or…

20 Bodyweight bulgarian split squats per leg 15 Elevated sinlge leg glute bridge 15 monster band kick backs per leg :20 Bike/row sprint Then… Back Squat *Your goal today is to hit all 3 sets with the same weight as last week, but for 7 reps instead of 6.Next week we will shoot for 8with…

30 Min AMRAP 40/30 Cal Bike 30 Sit Ups 20 DB Bench Press 10 Strict Pull Ups (use a band if needed) 5 Burpees Easy movement today.

TGU 16-20 reps Then.. 30 Rounds (15 Each) “I go, you go style” 6 Cal Bike 6 Toes-To-Bar 6 Wall Balls 6 American KB Swings 35min.

Clean warm up Then.. 15 min on Clock: 10 min for max rds of CINDY 5 min for max clean & Jerk THEN.. 15 min on clock : 10 min to hit a max triple on Bench Press 5 min amrap of 5 Power Cleans 155/105 *scale 10 Burpee Box Jump overs

Come in early and immediately Row 1K Then…, Complete 4 Sets Run 200m Bike 1 Mile Run 200m Goal: Under 5:00 Each Then…, 15 Seated Tricep DB French Press 15 Incline Dumbbell Curls 15 Banded Tricep push downs 15 Banded hammer curls 3x

Deadlifts 3 x6 superset with; HSPU x 5 (3 wall climbs) *Your goal today is to hit all 3 sets with 5-10% more than you started with on week 1 for 6 reps. Next week we will shoot for 7 with that same weight. Then.. 350/300m row 30 wall balls 25 Box Jumps 20 KB…

Warm-up Row 400m (Easy) 20 Band Pull Aparts 20 Band strict press 20 PVC Dislocates (1-1 Count) 10 PVC OHS 5 PVC Hang power Snatch Then… Start light and climb as you go. If you’re advanced go to town. If you’re new, keep 3 reps every minute and focus on your technique. Be ready to…

Happy New Year!!! Complete 3 Sets AFAP 500m row 15 Up downs 15 V-up Sit-ups 10 Goblet Squats, start light and build. Then… Back Squat 3 x 6 Your goal today is to hit all 3 sets with 5-10% more than you started with on week 1 for 6 reps. Next week we will shoot…