WODs

In teams of two… 800m Run- together 300 Double Unders 100 Wall Ball (20/14)- together 50 Burpee Box Jump Overs 24/20 60 Lunges w. Barbell (135/95; 95/65) In remaining time- Max Effort Power [...]

Dead lift warm up : c-315/215 f-225/155 wod : 3 rounds primer 100 m run + 20 j-jax into: 5 dead lifts 20 single arm push press each arm 200 m run 4 dead lifts 18 single arm push press each arm [...]

Wod : Fran 21-15-9 Thrusters pull-ups After : 10 mins to establish 3 rm clean After : 50 bar facing burpees  

Lift + skill : Snatch x 3 + 1 min dus/us x 10 Emom Wod : 21-15-9 Deadlifts – HSPU – 400 m run Buy out : hallow hold 3s x 1:00 min    

Lift : back squat x 3rm > 90%x 3r > 90% x ME reps Wod : 21-15-9 Dips + power cleans + ttb 135/95-95/65 buy out : single leg Romanian deadlift 4s x 10r

skill : 2 cleans + 1 jerk odd min 10/5 pull-ups Evan min ( 10 min Emom ) Increase weight each set (me) Wod : Karan has fallen 150 wall balls Each time you break : 50 dus Buy out : band rows 5s x 10 r

In Teams of 2: 6 mins to est Heavy Single Overhead Press 1 Min Rest 7 mins to est HS Power Clean 1 Min Rest 7 mins to est HS Cluster 1 Min Rest SCORE: Total weight lifted for all lifts by both [...]

Wod: THE WHOLE TIME!!!! 10 x bear complex (pc-fs-pp-bs-pp)135/95-95/65 400 m run 10 x rounds of Cindy 400 m run 30 hspu + 50 kettle bell swings 400 m run 50 wall ball 1000 m row

Lift : HS PRESS / PUSH PRESS WOD : 50 power snatchs 75/55 50 power cleans 95/65 every min 10/5 ttb –  games option (1 rope climb)    

Lift : HS Deadlift wod 1 kettle bell swings x20 squats x 30 5 rounds rest 2 min wod 2 400 m sprint afap ( timed ) reat 2 min wod 3 push ups x 20 dus x 30 5rounds