WOD:

6 Rounds for Time of

8 Pull Ups
8 Thrusters 95/65
8 Dumbbell Hang Power Cleans 2-50’s/2-35’s
8 3” Deficit Push Ups
8 Renegade Rows 2-50’s/2-35’s
8 Floor Wipers 95/65
8 Weighted Jumping Lunges 2-50’s/2-35’s

WOD:

As many rounds as possible in 20 minutes of

20 Weighted Reverse Lunges 45/35
15 Incline Ring Push Ups
10 Split Cleans 95/65

WOD:

For Time

60 Weighted Lunge Steps 2-50’s/2-35’s
50 Back Squats 125/85
40 Straight Leg Deadlift 2-50’s/2-35’s
30 Front Squats 125/85
20 Weighted Box Step Ups 2-50’s/2-35’s
10 Overhead Squats 125/85

WOD:

60 Strict Ring Rows
50 Deadlifts 135/95
40 C2B Pull Ups
30 Barbell Bent Rows 135/95
20 Strict Ring Pull Ups
10 Sumo Deadlift High Pulls 135/95

WOD:

For time:
60 Push-ups
50 Handstand Push-ups
40 Dips
30 Push Jerks, 135/95 lbs
20 Bench Press, 135/95 lbs
10 Push Press, 135/95 lbs

Alternating Tabata

Power Snatch
Overhead Squats
75/55

Rest 2 minutes

Alternating Tabata

Sit Ups
Box Jumps 24”

This Tabata interval is :40 sec the f work followed by :20 sec of rest for 4 intervals

WOD:

“Jonesworthy”

6 rounds for time of:
Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

WOD:

As many rounds as possible in 18 minutes of

5 Bear Complex
90 Sec Plank
4 Bear Complex
1 min Hang
3 Bear Complex
30 sec Handstand Hold
2 Bear Complex
15 Sec L-Sit

135/95

WOD:

For Time

40 Ring Rows
30 Dumbbell Bench Press 50’s/35’s
20 Over Unders
30 Ring Dips
40 Dumbbell Bent Rows 50’s/35’s

WOD:’

5 Rounds for Time of

7 Power Snatch 105/70
7 Power Clean and Jerks 135/95