WOD:

10 Rounds for Time

8 Wall Ball Shots 20/14
30 meter Shuttle Sprint

Rest 30 Seconds

WOD:

3 Cycles

Min 0-3:00 complete

1 min Max Rep Handstand Push Ups
Then 20 Cal Row

Min 3:00-6:00 complete

1 min Max Rep Alternating Pistols
Then 20 Burpees

WOD:

3 Rounds

30 sec Power Cleans
15 sec Rest
30 sec Front Squats
15 sec Rest
30 sec Pull Ups
15 sec Rest
30 sec Box Jumps 20”
15 sec Rest

Then on a clock set for 7 minutes find your 1 Rep Max

3 Deadlift
2 Hang Squat Cleans
1 Shouder to Overhead

WOD:

As many rounds as possible in 20 minutes of

3 Muscle Ups
6 Hang Squat Snatch 75/55
9 Burpees
12 Hang Squat Cleans 75/55

WOD:

For Time

50 Strict Sit Ups
40 Weighted Lunges 2-55’s/2-40’s
30 Toes to Bar
40 Deadlifts 185/125
50 Strict Sit Ups

WOD:

Complete Each Round for Time of

20 Double Unders
15 Sumo Deadlift High Pulls 75/55
25 Handstand Push Ups

Rest 1 minute.

40 Double Unders
15 Sumo Deadlift High Pulls 75/55
20 Handstand Push Ups

Rest 1 minute.

60 Double Unders
15 Sumo Deadlift High Pulls 75/55
15 Handstand Push Ups

Rest 1 minute.

80 Double Unders
15 Sumo Deadlift High Pulls 75/55
10 Handstand Push Ups

Rest 1 minute.

100 Double Unders
15 Sumo Deadlift High Pulls 75/55
5 Handstand Push Ups

WOD:

AMRAP 7 minutes

15 Jumpin Pull Ups
10 Dumbbell Hang Power Cleans 2-50’s/2-35’s

Rest 2 minutes

AMRAP 7 minutes

15/12 Cal Row
10 Dumbbell Shoulder to Overhead 2-50’s/2-35’s

Rest 2 Minutes

AMRAP 7 minutes

Run 200 meters
10 Goblet Squats 70/53

WOD:

“Chris Kyle”

3 Rounds for Time of

40 Kettlebell Swings 53/35
40 Box Jumps 24”
40 Thrusters 65/45
40 Elevated Push Ups 24”

WOD:

As many reps as possible in 3 mins of:
2 rounds of:
6 Med Ball Cleans
6 Box Jumps 20”
6 Kettlebell Swings 53/35

If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 8.
If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 10.
If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 12.
Follow the same pattern until you fail to complete both rounds within 3 mins.

WOD:

“Tabata This!”

Tabata Toes to Bar
Rest 1 minute
Tabata Cal Row
Rest 1 minute
Tabata Sit Ups
Rest 1 minute
Tabata Run
Rest 1 minute
Tabata Hollow Rocks

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.