WOD:
Alternating Tabata

Tabata Pull-up
Tabata Handstand Push-up

Rest 2 minutes.

Tabata Dumbbell Hang Power Clean, 35/20 lbs
Tabata Dumbbell Push Press, 35/20 lbs

The Tabata interval is 40 secs of work followed
by 20 secs of rest for 5 intervals each.
Tabata score is the total reps performed in all of the intervals.

WOD:

For Time 21-18-15-12-9-6-3
Reps of Front Squat 95/65
Push-Ups

WOD:

On a 9-minute clock, 3 rounds for max reps of:

1-minute handstand hold
2 minutes of wall-ball shots

In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. If a fall keeps your feet off the ground for more than 5 seconds, start over.

WOD:

5 Rounds each for Time of

12 Burpee Box Jumps 20”
8 Atomic Sit-ups 45/35
4 Muscle Ups

Rest 2 Minutes.

WOD:

Reverse Tabata

8 rounds of 10 seconds on 20 seconds rest for each of the following:

Deadlift 275/185
Back Squat 205/135
Bench Press 155/105
Snatch 115/75

1 Minute rest between exercises.

WOD:

As many rounds as possible in 20 minutes of

40 Sit Ups (anchored)
20 Kettlebell Swings 53/35
10 Push Ups
1 25’ Rope Ascent

WOD:

On a clock set for 21 minutes.

As many rounds as possible in 12 minutes of

7 Chest to Bar Pull Ups
21 Box Jumps 20”
15 second Weighted Wall Sit 35lb plate
7 Chest to Bar Pull Ups
21 Box Jumps 20”
30 second Weighted Wall Sit
7 Chest to Bar Pull Ups
21 Box Jumps 20”
45 second Weighted Wall Sit

Continue adding 15 seconds to the Weights Wall Sit after every round.

Then with the remaining 9 minutes find your 1 Rep Max Back Squat.

WOD:

For Time

2 Rounds

100 Singles
25 Power Cleans 100/70
100 Singles
25 Handstand Push Ups
100 Singles
25 Front Rack Lunges 100/70
100 Singles
25 Dumbbell Push Press 2-40’s/2-30’s
100 Singles
25 Devil Press 2-30’s/2-20’s
100 Singles

WOD:

3 Rounds for Time of

15 Dumbbell Squat Snatch, left arm 35/25
15 Ring Dips
15 Dumbbell Squat Snatch, right arm 35/25
15 Ring Push Ups

WOD:

Bear Complex 7-7-7-7-7

One rep is:
1 Power Clean
1 Front Squat
1 Push-Press
1 Back Squat
1 Push-Press

Complete 7 reps for one set.

5 sets total working up to your max. Do not let go of the bar. If you do, you must restart the set.

After each set complete 50 Double Unders and 50 Sit Ups.