WOD

Strength

3x8 Bench Press

3x25 GHD Sit Up

Workout

9 Rd/Time

24 Push Up

8 Deadlift 215/135

Skill

15 Minutes

Double Under &

Handstand/Walk Practice

Workout

For Time:

400m Run

50 Double Under

15 Toes to Bar

15 Pull Up

400m Run

50 Double Under

12 Toes to Bar

12 Pull Up

400m Run

50 Double Under

9 Toes to Bar

9 Pull Up

Strength

5x7 Front Squat

*Work up

4x1 Minute Plank Hold

Workout

16 Min Alternating EMOM

Even: 10 HR Push Up

       + 20 Double Under

Odd: Max cal Row

Warm Up

2x Pull Up Progression

2x200m Rowling *2 Burpee per 1m over/under

Workout

For Time:

30 Chest to Bar Pull Up

800m Run

15 Power Snatch 135/95

800m Run

15 Power Snatch 135/95

800m Run

30 Chest to Bar Pull Up

Strength

5x3 Push Press

+ 1 Push Jerk

4x15 Side Crunch Each Side

Workout

Buy In: 1000m Row

3 Rd/Time

21 Deadlift 135/95

15 Lateral Burpee

9 Push Jerk 135/95

Skill

5x1-2 Minutes

HS/Handstand Walk

Practice

4x20 Med Ball GHD Sit Up

Workout

"We Remember"

For Time:

2001 m Row

4 Rd

9 KB Swing 24/20kg

11 Goblet Reverse Lunge 24/20kg

Strength

Find Heavy 3

Thruster Set

3x50 Deadbug

Workout

2 Rd/Time

400m Run

21 Thruster 95/65

Strength

5x3 Split Jerk

*Work Up

4x15 Side Plank Raise Each Side

Workout

16 Min AMRAP

50 Alternating DB Snatch 50/35

40 Wallball 20/14

30 GHD Sit Up

20 Burpee Box Jump 24/20"

100m MB Run

Strength

5x5 Back Squat

4x1 Minute Plank Hold

Workout

For Time:

30/21 cal Row

2 Rd

5 Strict Pull Up

10 Push Up

15 Air Squat

20 Sit Up

30/21 cal Row

2 Rd

30/21 cal Row

1 Rd

30/21 cal Row

1 Rd

Warm Up

3 Rd

200m Rowling

*2 MB Clean Every m over/under

Workout

Teams of Two

30 Min Cap

For Time:

400m MB Run

3 Rd: 30 DL

        25 Hang Power Clean

        20 Push Jerk 135/95

400m MB Run

2 Rd

400m MB Run

1 Rd

Strength

Build to a Heavy

3 Position Power Snatch

Workout

12 Min AMRAP

12 Lateral Over the Bar Burpee

9 Power Snatch 115/75

6 Chest to Bar Pull Up

Strength

6x4 Deadlift

Double Under Practice

Workout

18 Minute AMRAP

12/9 cal Bike

15 Wallball 20/14

12 Box Jump 24/20

9 Toes to Bar

Strength

5x3 Strict Press

*Work up to a Heavy 3

Workout

5 Min AMRAP

600m Run

1 Round Cindy

Max Effort C&J 135/95

Rest 3 Minute

5 Min AMRAP

400m Run

2 Round Cindy

Max Effort C&J 155/105

Rest 3 Minute

5 Min AMRAP

200m Run

3 Round Cindy

Max Effort C&J 185/135

Strength

5x5 Front Squat

4x1 Minute Handstand Practice

Workout

24-20-16-12

cal Bike/Row

DB Snatch 50/35

cal Bike/Row

DB Goblet Squat 50/35

Strength

4x Big Clean Complex

*Working Up

3x1 Minute Plank Hold

Workout

6 Rd

1 Minute cal Row

1 Minute Double Under

1 Minute Burpee

1 Minute Rest

Strength

5x2 Pausing OHS

4x20 GHD MB Sit Up

Workout

"Nancy"

5 Rd/Time

400m Run

15 OHS 95/65

Skill

10 Minute

Double Under

Workout

5 Rd/Time

500m Row

10 KB Clean 24/16

16 KB Goblet Reverse Lunge 24/16

24 Ab Mat Sit Up

Skill

10 Min Handstand

or Handstand Walk Practice

2x Pull Up Progression

Workout

18 Min AMRAP

30 Deadlift 135/95

15 Pull Up

20/15 cal Bike/Row

15 Pull Up

Strength

5x3 Push Press

*Find Heavy 3

4x15 Grinder Each Side

Workout

3 Rd/Time

20 Hang Power Clean 95/65

20 Front Squat 95/65

20 Push Press 95/65

Strength

5x2 Squat Snatch

+ 1 Snatch Balance

5x15 MB GHD Sit Up

Workout

5 Rd/Time

100m MB Run 20/14

200m Run

15 Burpee