Author: wody

Wod 50-40-30-20-10 (CAP 30min) KB Swings 20/12 Abmat Sit Ups *400m run after each round (5x)   Midline Accumulate 4 minute plank in Tabata Format

Strength Bench press 5×3 @80% Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00 Wod Diane (CAP 12min) 21-15-9 Deadlift 100/70 HSPU

Strength Overhead Squat 5×12 @45% of 1RM Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00,   Wod Time  18min AMRAP 18 DB Thrusters 25/15 50 DU 9 HR Burpees

Wod 25min AMRAP 45 Wall Balls 8/6 400m Run 15 Power Cleans 70/45 Rest 1min between rounds   Mobility To Finish    

Strength Overhead Barbell Lunge (from rack) 5×6 3R+3L Score heaviest set Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00”   WOD AMRAP 8min Amrap 3 Full snatch 50/35 6 Burpee Pull Ups

Wod 20rft (CAP 18min) 3 Power Cleans 60/42.5 3 Front Squats 60/42.5 3 STOH 60/42.5   Mobility To Finish

Wod 14min Amrap 7 DB Man Makers 25/15 21 Pull Ups Manmaker 1 Push Ups 1 DB Row Right arm 1 Push Ups 1 DB Row leftt arm 1 DB Clean and Jerk   Midline Toes to Bar Every 30s for 10 rounds 3-5 T2B straight into 3-5 Knees to elbows.    

Strength Squat Snatch + 3 OHS Work up to heavy single in complex (15min) Wod AMRAP 24 Tabata intervals for reps (12min) 15 KB Swings 32/24 10 Burpees 35 DU *This is a 12min AMRAP done TABATA style. *Start from where you left off with every 20sec working period.

Strength Front Squat 1RM (20min) Wod For time (CAP 15min) 21 Sumo Deadlift High Pull 42.5/30 42 Wall Balls 8/6 15 SDHP 42.5/30 30 Wall Balls 8/6 9 SDHP 42.5/30 18 Wall Balls 8/6  

WOD For time (CAP 25min) 5x200m 50 Burpee Box Overs 200 Du 5x200m   Core Max effort Plank Rest 2min 40 Hollow Body Push Ups