WOD

General warm up A Then.., 10min. to get as far as possible... 10-20-30-40-50 Russian KB Swings 70/53 1-2-3-4-5 Wall Walks Then.., Back Squat 5551; 5,5,5,5 (Build with each set- strict TEMPO is key here) Then..., For Time: 50 Snatches 75/55 (RX+ 95/65) 50 Overhead Squats 50 Back Rack Lunges * 5 Burpees EMOM until finished...

General Warm-Up Then…, 0-10min. 1 Round: 1000m Row 50 SDHP’s 95/65 30 Wall Balls 20/14 10-20min. 100 Ball Slams 30/20 20-30min. 1 Round: 800m Run 50 Front Squats 95/65 30 Pull-Ups

General warm up B Then…, Teams of 2 35min. to finish… 3 Rounds: 30 Toes to Bar 30 Burpees 30 Power Snatches 100/70 Cal Assault Bike 2 Rounds: 30 Toes to Bar 30 Burpees 30 Power Snatch 100/70 Cal Assault Bike 1 Round: 30 Toes to Bar 30 Burpees 30 Power Snatch Can you finish?!

EMOM X 4min Row :40 Rest 1min EMOM X 4min Bike :40 Then…, Clean warm-up…, Then…, Bear Complex (1RM) For The Day 1 Pwr Clean 1 Front Sq 1 Push press 1 Back Sq 1 Push press All done unbroken. Then…, Close Grip Bench Press 30X1; 3r X 5s (Build) Then…, 4 Rounds Single Arm…

Warm-up B Then.., 28min. EMOM: Min. 1) 60 Double Unders Min. 2) 12/9 Cal assault bike Min. 3) 2 Rope Climbs or 8-10 Ring Dips Min. 4) 10 Deadlifts 225/155 *RX+ is Legless rope climbs *RX+ 15/12 Cal Bike Not for time: 400m single arm overhead kettlebell carry or Front Rack carry 70/53 *You may...

General Warm-up A Then..., Clean Warm-up Then..., Take your time warming up to something heavy to start. You may climb, but don't start too light... Then.., Every 5min. x 5 Rounds: 400m Run 15 Wall Balls (20/14) Rx+30/20 5 Power Cleans (As heavy as possible) Then..., 50-40-30-20-10 Russian twist with 10# plate (L+R=1) *1min plank...

Warm-up A Then…, Back Squat (10RM) 5-6 sets. Do 10 reps for all sets. Then…., 4min. AMRAP: 7 DB Thrusters 50/35 7 C2B Pull-Ups Rest 2min 4min. AMRAP: 6 DB Lunges 50/35 (L+R=2) 6 HSPU. Or Hand-release push ups Rest 2min 4min. AMRAP: 5 Muscle UPS or Devil Press 50/35 5 Box Jumps 30/24″

General warm up Then Clean warmup Then 0-10min. 2 Rounds: 400m Run 400m Row 10-20min. Hit a heavy Clean and Jerk 20-30min. 2 Rounds: 400m Run 400m Row 30-40min. 3 Rounds For Time: 10 Thrusters 135/95 30 TTB

General warm-up Then.., Every 2min. 8 Rounds: (Legs and Abs) 12/9 Cals Assault Bike “buy in” Round 1.) 14 Front Squats 135/95 Round 2.) 20 Sit-Ups or GHDS Round 3.) 14 Front Rack Lunges Round 4.) 1min. Plank Round 5.) 14 Back Squats Round 6.) Weighted Star Plank (30sec. each side) Round 7.) 25 Air…