WOD:

8-16-32-50-64-80 reps
Walking Lunge Steps
4-8-16-25-32-40 reps
Russian Kettlebell Swing 70/53
2-4-8-12-16-20 reps
Wall Ball Shots 20/14

WOD:

For Time

200 Double Unders
25 Burpee Box Jumps 24”
800 meter Run
25 Burpee Box Jumps 24”
1000 meter Row
25 Burpee Box Jumps 24”

WOD:

4 Rounds

21 Front Squats 75/55
15 Handstand Push Ups
9 Chest to Bar Pull Ups

Rest 2 minutes

WOD:

On a clock set for 20 minutes

Min 0-10:00

2 min Handstand Hold
3 min Plank
50 Dumbell Bench Press 2-35’s/2-20’s

Min 10:00-20:00

1 min Chin Over Bar Hold
2 min Bar Hang
50 Strict Ring Rows

WOD:

For Time

10 Muscle Ups
20 Back Squats 225/155
30 Box Jumps 30”
40 Ring Dips
50 Wall Ball Shots

WOD:

3 Cycles

AMRAP 3 minutes
Run 400 meters
Max Rep Hang Power Cleans

Rest 1 minute

AMRAP 3 minutes
Row 500 Meters
Max Rep Handstand Push Ups

Rest 1 minute

WOD:

For Time

100 Kettlebell Swings 35/26
100 Toes to Bar
100 Thrusters 45/30
100 Double Unders

WOD:

3 Rounds Each for Time of

10 GI Janes
15 Dumbell A-Squats 6” 25’s/20’s
20 Ring Push Ups
25 Wall Ball Sit Ups 20/14

Rest 2 minutes.

WOD:

60 seconds of Bench Press
60 seconds of Weighted Lunges
45 seconds of Bench Press
45 seconds of Weighted Lunges
30 seconds of Bench Press
30 seconds of Weighted Lunges
Bench: 115/75
Lunge: 40’s/30’s

Rest 2 minutes.

60 seconds of Bench Press
60 seconds of Weighted Lunges
45 seconds of Bench Press
45 seconds of Weighted Lunges
30 seconds of Bench Press
30 seconds of Weighted Lunges
Bench: 95/65
Lunge: 30’s/20’s

Rest 2 minutes.

60 seconds of Bench Press
60 seconds of Weighted Lunges
45 seconds of Bench Press
45 seconds of Weighted Lunges
30 seconds of Bench Press
30 seconds of Weighted Lunges
Bench: 75/55
Lunge: 20’s/10’s

WOD:

For Time

5-10-15-20-25 Reps of
Jumping Pull Ups
10-20-30-40-50 Reps of
Sit Ups