Category: WOD

For Reps 4 Rounds Min 1 - 20 Calorie Assault Bike (AFAP) Min 2 -12 Push Press @60/42.5 Min 3 -12 Burpees Min 4 - 20 Wall Balls 9/6 Min 5 - Rest 1 Minute    Romwod To Finish

Strength 2 C+J Every 30 seconds x 12 mins *No prescribed weight All reps must be unbroken Wod For Time (12 min Cap) 3 Rounds 3 Rope Climbs 21 Wall Balls 7 Power Snatch @50/35

Strength Front Squat 5x1 @ 90-95% of 1rm 3x5 @ 77.5% 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 Wod For Time (7 min cap) 42 KB Swing @24/16 21 TTB 30 KB Swing @24/16 15 TTB 18 KB Swing @24/16 9 TTB

Midline Midline 5x5 Skin the cats 90 second rest between rounds Strength For Time (15 mins) Run 800m 80 Push Ups @9/6 Run 400m 40 Hang Power Cleans @60/42.5 Run 200m 20 Thrusters @60/42.5  

Strength Deadlift 6x3 @ 85% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 Wod For Time (13 min cap) 2 Rounds 30 KB Push Press (R) @24/16 100 DU 20 C2B Pull Ups 30 KB Push Press (L) @24/16 100 DU 20 C2B Pull Ups

Strength Anderson Squat (Front) 6x2 @82.5% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 Wod For Time (7 min cap) 50 Med Ball Sit Ups 9/6 50 Burpee Box Jumps

Strength/Core Turkish get up 1-1-1-1-1 in 15min, work to a heavy single for the day. Single = R+L Wod 15 min ARMAP 200m Run 30 Pistol Squats 15 Ring Dips /Push Up Finisher Tabata HS Hold (4mins)

Strength EMOM x 4 rounds @DT Weight Min 1- 8 Deadlift Min 2- 8 Hang Power Clean Min 3- 8 Shoulder To Overhead Wod 12 min ARMAP 20 DB Snatch @22.5/15 20 Toe To Bar 60 Double Unders

Strength Front Squat 3x2 @ 87.5% 2x1 @ 90% 2x5 @75% 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 Wod EMOM 3 mins x 3 rounds 20 Wall Balls 1 min rest every 3 rounds Score is total number of wall balls completed over 9 mins work. eg: 180 maximum score available

WOD Every 2 mins x 6 rounds 10 Power Snatch @42.5 10 OHS @42.5/30 ME Burpees over the bar in time remaining Rest 1min between rounds *Score is total number of burpees ROMWOD TO FINISH