WOD

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…

EMOM x 10min. Odd: 12/9 Cal Row Even: 200m Run Then..., Strict Press 5 Sets: 3 Strict Press (Heavy as possible) immediately into; 8-10 DB Bent Over Rows e/a (Heavy as possible) *NO BENDING at the knee on strict press. Take a BIG deep breathe, hold, flex your quads, squeeze your butt, and press. After...

General warm-up Then.., 200 Double Unders under 3 min Then…, Close grip bench press- 1RM FTD Then…, For Time: 2 Rds Of: 25 Cal Row/Bike/Erg 25 Burpees 25 Russian Kettlebell Swings, 53/35# Rest 5 Min For Time: 2 Rds Of: 30 Air Squats 15 Hang Squat Cleans, 95/65#

General Warm up then, 10min Amrap 10 Reverse Lunges 95/65 10 Cal Row Then…, Snatch Warm-up Then…, EMOM x 5 Min 5 Hang Pwr Snatch, 135/95# Then…, 15 Min Cap. Push Hard....Finish!! 3 Rounds For Time Of: 400m Run 40 V-up Sit-ups 12 Deadlifts, 225/155# Then, Gymnastic WOD (NFT) 10 Muscle Ups (Ring or Bar)...