Category: WOD

Strength Front Squat 4x3 @80% of 1rm 3x7 @70% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 Wod For Time (CAP 8min) 10-9-8-7-6-5-4-3-2-1 Deadlifts 90/57.5 Hand release push ups

Midline Tabata Hollow Rocks Rest 2min Tabata Sit Ups   Wod 18min AMRAP Run 400m 18 OH Barbell Lunge 50/35 3 rope climb

Strength Bench Press 4x2 @87.5% of 1rm 2x10 @70% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 Strength Every 3min x 4 rounds 400m Run ME Wall Balls 9/6 1 minute rest between rounds Score = total Wall Balls

Strength 1rm Clean and Jerk 15-20 mins   Wod For Time (CAP 8min) 30-20-10 DB Thrusters 22.5/15 Pull Ups Med Ball Sit Ups 9/6

Power 2 Seated Box Jumps + 1 Broad Jump 5x1 (Seated box jump: Low box jump- ing to high box) Rest 45 secs between rounds Wod 3rft (CAP 15min) 150 DU then 3 rounds of 12 HSPU 6 Power Cleans 70/47.5

Strength Tempo Front Squat 6x2 @80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 Tempo= 3 down 0 pause 1 up   Wod Focus Workout Donny 21-15-9-9-15-21 Deadlifts 100/70 Burpees

Strength 1RM Snatch (20min)   Wod For Time (CAP 7min) 400m 40 KB Swings 24/16 50 Wall Balls 9/6

Wod 10rft (CAP 15min) 200m Run 1 Legless Rope Climb   Mobility To Finish

Strength Deadlift 5x6 @80% of 3rm 0:00, 2:30, 5:00, 7:30, 10:00   Wod 3rft (CAP 14min) 18 SL DB KB Box Step Ups 24/16 20 TTB 54 DU

Strength Clean And Jerk 6x1 @90% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30   Wod 7 min AMRAP 21 DB Snatch @25/15 3 Bar Muscle Up