WOD

Strength

4x12 Back Rack

Walking Lunge

4x1 Minute Plank

Workout

25 Minute EMOM

1. 15 KB Swing 24/16

2. 12/9 cal Bike

3. 30 Reverse Lunge

4. 15/12 cal Row

5. Rest

Strength

Build to a Heavy

Set of 3 Bench Press

4x20 MB GHD Sit Up

Workout

12 Min AMRAP

40 Double Under

20 Push Up

10 Toes to Bar

Strength

15 Min to

Find 1 RM Back Squat

2x8 Back Extension

Barbell Row

Workout

"Megalodon"

Teams of 2: 6 Rd Alt

12 Box Jump 30/24

21 DB Front Squat 50/35

500m Row

Strength

Every 90 Seconds

5 Snatch Grip Press

5 Min EMOM

2 Snatch Balance

12 Min E2MOM

2 Squat Snatch

*Adding Weight Each Set

Workout

12 Min AMRAP

9 Burpee Pull Up

18 Alternating DB Snatch 50/35

27 Ab Mat Sit Up

Shoulder Mobility

Workout

20 Minute AMRAP

50 Double Under

35 Ab Mat Sit Up

20 Single Arm DB

Clean & Jerk 50/35

Strength

5-5-3-3-3-1-1-1-1

Deadlift *Work Up

4x1 Minute Plank

Workout

3 Rd/Time

15 Bench Press

20 Left Arm DB Row

20 Right Arm DB Row

1000m Row/800m Run

Strength

Find 5 RM

Muscle Clean

Find RM Single

Arm High Pull

Accumulate 2 Minute

Full Ext Hold w/Strict SP Max

Workout

"Jaquelyn"

For Time:

1000m Row

50 Wallball 20/14

30 Toes to Bar

Strength

5x5 Front Squat

*Work Up

4x15 MB Sit Up

Workout

5 Rd Every 5 Minutes

15 Lateral Burpee

12 Deadlift 155/105

9 Hang Power Clean 155/105

6 Push Jerk 155/105

Strength

Find Max Rep

Strict Pull Up

Dip

Behind Neck Press @ 70%

4x20 V-Up

Workout

"Cindy"

20 Min AMRAP

5 Pull Up

10 Push Up

15 Air Squat

Shoulder Mobility

Workout

15 Minute For Quality

10 PVC Pass Through

30 Second Squat Hold

8 Squat Clean *2 Second

Pause @ Bottom

10 Split Stance Row

Strength

5x5 Back Squat

4x1 Minute Plank

Workout

5 Rd 1 Minute Each

-cal Row

-MB Clean 20/14

-Ab Mat Sit Up

-Rest

Strength

2x300' Single Arm OH Carry

*1 Thruster Every 50'

2x300' Single Arm

Farmer Carry

3x12 Ring Row

*Vary Grip Every 4

Workout

12 Min AMRAP

5 Strict Pull Up

10 OHS 95/65

15 Deadlift 95/65

Strength

5x3 Strict/Weighted

Pull Up

4x20 GHD MB Sit Up

Workout

5 Rd 4 Min AMRAP

21/15 Bike cal

15 Burpee Box Jump 24/20"

Max 10m Shuttle Sprints

In time remaining

3 Minute Rest Between

Strength

3x10 RM Single

Arm Shoulder Press

3xME Single Arm

High Pull

90 Seconds Accumuated

Wall Facing HS Hold

Workout

"Incredible Hulk"

20 Min AMRAP

5 Deadlift 115/75

5 Hang Power Clean 115/75

5 Front Squat 115/75

5 Push Press 115/75

5 Back Squat 115/75

Shoulder Mobility

Workout

15 Minutes

For Quality:

250m Row

20 Second Supinated Hang

10 KB Deadlift Each Side

30' Quadruped Crawl

Strength

4x7/13 Front/Back

Squat @ 70%

3x15 Side Crunch

+ 15 Side Plank Raise

Each Side

Workout

20 Min AMRAP

50 Double Under

2 Minute Accumulated

Handstand Hold

35 Ab Mat Sit Up

Strength

3x300' Double

KB Overhead Carry

4x1 Minute Plank

Build to a Moderate

3 Position Power Snatch

Workout

For Time:

50 Box Jump Over 24/20"

40 Pull Up

30 Power Snatch 115/80

Strength

Every 2 Minutes

6 Rounds

3 Deadlift

3 Hang Clean

3 Split Jerk

*Add weight each time

Workout

Every 4 Minutes

5 Rounds

9 Deadlift 225/155

12 Bar Facing Burpee

15/12 cal Assault Bike

Strength

3xME High Pull

3x25 GHD Sit Up

Accumulate 90 Seconds

Wall Facing HS Hold

Workout

15 Minute AMRAP

45 Ab Mat Sit Up

30 DB Hang C&J 50/35

15 DB Goblet Squat 50/30

Shoulder Mobility

Workout

19.1

Or

15 Min AMRAP

3 Push Press 75/55

3 Ab Mat Sit Up

3 Front Squat

6, 9, 12...