WODs

Lift : push press x 3 rm into 3s x 10r @ 70% Wod : RCR WOD 4 ( games opting has time caps ) 20 cleans 100 dus c-135/95 f-95/65 15 squat cleans 100 dus c-165/115 f-105/75 10 cleans 100 du [...]

Wod : 10 c2b 20 ttb 30 deficit HSPU 100 dus 30 bj 30/24 20 burpee 10 cleans 185/125-105/75 Post Wod skill : pull-ups 5 s x ME KIP

LIFT : Deadlift x 5rm after 70% x 3sx10r wod : FRANNIE 21 thrusters 50 sit ups 18 thrusters 40 sit ups 15 thrusters 30 sit ups 12 thrusters 20 sit ups 9 thrusters 10 sit ups POST WOD SKILL : Rope [...]

Lift : 5min emom 3 power snatch + 3 ohs @70% Increase each round finish with 5 attempts HS Wod : OHWL X 10 45/25-35/15 5 hspu OHWL X 10 10 TTB 10 min amrap After 100/50 DUS + 25 sit ups x 3 rounds

Lift : 10 em backstroke x 3 s plus 1s @ 70% ME reps Wod : MONSTER MASH 5 min amrap 250 m row 5 burpees over rower 30 sec transition into 5 min amrap 20 kettle bell swings 100 m run 30 sec [...]

Partner “Holleyman” In teams of two…. 5 Wall Ball 20/14 3 Handstand Push Ups 1 Power Clean 225/155 (G); 155/105(C); 115/75 (F) 40 Rounds for Time *1 person completes entire [...]

Lift:  3rm Push Press w/ 5 second hold on last rep x 5 seconds.  5r x 3s Wod: 200 DUs for time. Every break: 5 thrusters 75/55 Skill:  5 hspu + 10 dips x 5 sets  

Lift:  EMOM 6 minutes – 2 power clean + 1 hang power clean + 1 split jerk (ascending weight) Then… ROMWOD -or- 600m run 15 DB Press from floor 4 RFT

Lift:  Deadlift 3rm x 5s WOD: 8 min. AMRAP: 5 cleans 5 push ups 10 sit ups C-185/155; F-155/105

34 Calorie Row 34 DU 34 Hang Power Snatch 34 DU 34 Push Press 34 DU 34 Calorie Row C – 95/65, F – 75/55 For time.