WOD:

Max Rounds in 3 Min. of:

5 Wall Ball Shots 20/14

6 Ring Push-ups

7 Dumbbell Hang Power Cleans 2-50’s/2-35’s

Rest 1 minute. Repeat for 5 Cycles

WOD:

3 Rounds of Mary
1 min Plank
150 Singles

Rest 2 minutes

2 Rounds of Mary
90 sec Plank
300 Singles

Rest 2 minutes

1 Rounds of Mary
2 min Plank
450 Singles

Mary = 5 Handstand Push Ups, 10 Pistols(alternating), 15 Pull Ups

WOD:

“Claudia”

5 Rounds for Time of

20 Kettlebell Swings 53/35
400 meter Run

WOD:

For Time

100 Front Squats 100/70

When the clock starts complete 1 Bar Facing Burpee.
At the top of the first minute complete 2 Bar Facing Burpees.
At the top of the second minute complete 3 Bar Facing Burpees.
Continue adding one Bar Facing Burpee at the top of every minute until you have completed the 100 Front Squats.

WOD:

As many rounds as possible in 20 minutes of

20 Strict Sit Ups(anchored)
10 Hang Power Cleans 135/95
Max Rep unbroken Handstand Push Ups

WOD:

5 Rounds of Cindy
50 Double Unders
1 Rope Ascent

Rest 2 minutes

5 Rounds of Cindy
75 Double Unders
2 Rope Ascents

Rest 2 minutes

5 Rounds of Cindy
100 Double Unders
3 Rope Ascents

Cindy= 5 Pull Ups, 10 Push Ups, 15 Air Squats

WOD:

30 Deadlifts, 135/95 lbs
15 Box Jumps, 24”
25 Deadlifts, 185/135 lbs
15 Box Jumps, 24”
20 Deadlifts, 225/155 lbs
15 Box Jumps, 24”
15 Deadlifts, 275/185 lbs
15 Box Jumps, 24”
10 Deadlifts, 315/205 lbs
15 Box Jumps, 24”

WOD:

For Time

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

Deadlift 185/125
Floor Press 95/65
Front Squat 135/95

WOD:

Tabata Toes Through Rings
Rest 1 minute
Tabata One Arm Dumbbell Push Press 35/25
Rest 1 minute
Tabata V-Twists 35/25
Rest 1 minute
Tabata One Arm Dumbbell Push Jerks 35/25

Alternate Dumbbell arm every 20 second cycle.

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:

For 5 cycles:
AMRAP in 3 mins of:
3 Chin Ups
6 Hang Power Cleans 115/75
12 Sit Ups

Rest 1 min between each cycle.
For each cycle restart the AMRAP.