WOD:

£0 Rounds for Time of

5 Ring Rows
4 Box Jumps 20”
3 M”& *^% #%>?

WOD:

For Time

2 min Plank Hold
200 Double Unders
100 Strict Sit Ups
50 Burpees
100 Sit Ups
200 Singles
2 min Plank Hold

WOD:

5 rounds for reps of:

30 seconds of Kettlebell Swings 53/35
Rest 30 seconds
30 seconds of Handstand Push Ups
Rest 30 seconds
30 seconds of Dumbbell Deadlifts 2-90’s/2-60’s
Rest 30 seconds
30 seconds of Ring Dips
Rest 30 seconds

WOD:

For Time

15-12-9 reps of
Front Squats
Pull Ups

Rest 2 minutes

15-12-9 reps of

Rest 2 minutes

15-12-9 reps of
Hang Power Clean and Jerks
Push Ups

WOD:

For Time

40 Deadlifts 135/95
1200 meter Run
30 Deadlifts 185/125
800 meter Run
20 Deadlifts 225/155
400 meter Run

WOD:

7 Rounds Each for Time of

21 Box Jumps 20”
15 Dumbbell Hang Power Cleans 2-40’s/2-30’s
9 Wall Ball Shots 20/14

Rest 1 minute

WOD:

For Time

15 Power Snatch
15 Burpees
15 Hang Squat Cleans
15 Burpees
15 Overhead Squats
15 Burpees
15 Push Jerks
15 Burpees
15 Front Rack Lunges L+R=1
15 Burpees
15 Sumo Deadlift High Pull
15 Burpees

WOD:

Tabata Toes Through Rings
Rest 1 minute
Tabata Renegade Row 2-35’s/2-25’s
Rest 1 minute
Tabata AbMat Sit-up
Rest 1 minute
Tabata Dumbbell Bench Press 2-45’s/2-30’s
Rest 1 minute
Tabata V-Twists 45/35

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

WOD:

4 Cycles

4 minutes to complete
3 Rounds of Cindy
Then
Max Rep Bear Complex

Rest 90 seconds

Rd 1: 95/65
Rd 2: 85/60
Rd 3: 80/55
Rd 4: 75/50

Cindy = 5 Pull Ups
10 Push Ups
15 Squats

WOD:

On a clock set for 21 minutes complete

3 minutes Bar Hang
100 Jumping Pull Ups
2 minute Handstand Hold
75 Push Ups
1 minute L-Sit
50 Toes to Bar

Partition as needed.

With the remaining time find your 1 Rep Max Sumo Deadlift.