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Performance / Fitness Options
4 Sets
8 Deadlift
8 DB Push Press
WOD
For TIme
Row 500m
15 Box Jumps
25 KB Swings
Run 400m
25 KB Swings
15 Box Jumps
Row 500m
15 Box Jumps
25 KB Swings
Performance / Fitness Options
Bench Press 4 x 6
Dynamic Push-ups 4 x 10
WOD
Teams of 2
1 working at a time,
Complete 6 rounds
500m row
30 KB Swings 53/35
Athletes choice on how to split work
Performance Option
Overhead Squat 5 x 3
WOD
Nancy
5RFT
15 OHS 95/65
400m Run
Performance Option
Power Clean 5 x 2.2.2
Rest 10-15 seconds b/n doubles
WOD
3 RFT
30 KB Swings
20 Burpees
10 Pull-ups
Performance Option
Shoulder Press 6 x 3
Rest :90 between sets
WOD
AMRAP 12
6 HSPU
12 Toes to Bar
40 Dubs
Performance Option
5 Sets
Back Squat X 3
Supinated Pull-ups X 10
Rest 2:00
WOD
4 Sets for Max Reps Cleans
2:00 clock
Row 250/200m
Max Cleans 135/95
Rest 2:00 between
Performance Option
5 Sets
Back Squat X 3-5
Rest :60
KB Bent Over Row X 8-10 (each)
Rest :60
WOD
AMRAP 10
1 Deadlift 115/75
1 Hang Power Clean
1 Front Squat
1 Push Press
* anytime bar comes to rest on the ground, complete 5 burpees
Performance Option
AMRAP 8
250m Row
5 HSPU
10 Thruster 95/65
Rest 8:00
AMRAP 8
40 Dubs
20 Push-ups
10 Pull-ups
Rest 8:00
Amrap 8
20 Box Jumps
15 Toes to Bar
10 Ring Dips
Performance Option
4 Sets
Weighted Pull-ups X 2-3
Strict Pull-ups X ME
L-sit X :45
WOD
Teams of 2
4 RFT
30 DB Ground to Overhead 50/35
Run 400m
Split G2O however team sees fit, run together
Performance Option
Deadlift X 15
:30 rest
ME Strict HSPU
Rest 2:00
Deadlift X 10
:30 rest
ME Strict HSPU
Rest 2:00
Deadlift X 5
:30 rest
ME Strict HSPU
WOD
4 x AMRAP 2
10 Box Jumps 24/20
10 Push Press 115/75
Rest 2:00 b/n sets
