WOD:

For Time

500 Singles
50 Walking Lunge Steps
50 Air Squats
400 Singles
40 Walking Lunge Steps
40 Air Squats
300 Singles
30 Walking Lunge Steps
30 Air Squats
200 Singles
20 Walking Lunge Steps
20 Air Squats
100 Singles
10 Walking Lunge Steps
10 Air Squats

WOD:

For Time

30 Med Ball Cleans 20/14
5 Wall Climbs
30 Deadlifts 135/95
4 Wall Climbs
30 Chest to Bar Pull Ups
3 Wall Climbs
30 Handstand Push Ups
2 Wall Climbs
30 Burpees
1 Wall Climb
Run 800 meters

WOD:

For Time

21-18-15-12-9-6-3 reps of

Front Squats 95/65
Kettlebell Swings 53/35
Push Ups

WOD:

5 Cycles

5 minutes to complete

15 second L-Sit
50 Sit Ups
2 minute Plank Hold

WOD:

For Time

25 Pull Ups
25 Ring Dips
800 meter Run
20 Pull Ups
20 Ring Dips
600 meter Run
15 Pull Ups
15 Ring Dips
400 meter Run
10 Pull Ups
10 Ring Dips
200 meter Run

WOD:

10 rounds for time of:
9 Thrusters 75/55
25 Double Unders

WOD:

Tabata Wall Ball, 20/14 lbs, 10/9 ft
Rest 1 minute
Tabata Kettlebell Swings 53/35
Rest 1 minute
Tabata Box Jump, 20 in
Rest 1 minute
Tabata Push Press, 75/55 lbs
Rest 1 minute
Tabata Row (calories)

WOD:

2 Rounds for Time of

20 Toes to Bar
20 Incline Push Ups
20 A Squats 6” 53/35
20 Dumbell Hang Power Cleans 40’s/30’s
20 Burpees (to target)
20 Deficit Handstand Push Ups

WOD:

10-9-8-7-6-5-4-3-2-1 reps of

Dumbell Snatch Left Arm
Dumbell Snatch Right Arm
Dumbell Overhead Squat Left Arm
Dumbell Overhead Squat Right Arm
40/30

WOD:

10-8-6-4-2 reps of
Strict Pull Ups
Strict Toes Through Rings

50-40-30-20-10 reps of
Jumping Pull Ups
Sit Ups (anchored)