WOD:

3 Rounds

90 sec to complete 20 Toes to Bar
90 sec AMCAP Cal Row
90 sec to complete 20 Burpees
90 sec AMSAP Plank Hold

WOD:

“Unbroken”

5 Rounds for Time of

25 Double Unders
20 Wall Ball Shots 20/14
15 Kettlebell Swings 53/35
10 Dumbbell Squats 2-50’s/2-35’s
5 Strict Handstand Push Ups

Rest 90 seconds

All sets must be unbroken.

WOD:

For Time

150 Lunge Steps
125 Strict Sit Ups(anchored)
100 Push Ups
75 Deadlifts 95/65
50 Push Press 75/55
25 Strict Pull Ups

WOD:

For Time:

12 Clean and Jerks 155/105
12 Back Squats 205/135
3 20’ Rope Ascents
9 Clean and Jerks 155/105
9 Back Squats 205/135
2 20’Rope Ascents
6 Clean and Jerks 155/105
6 Back Squats 205/135
1 Rope Ascent

WOD:

“Hopper”

WOD:

5 Rounds

4 minutes to complete

:30 sec Hang Squat Snatch 75/55
:30 sec Burpee Over Bar
:30 sec Hang Squat Clean 75/55
:30 sec Burpee Over Bar

50 Sit Ups

WOD:

“Double Time Tabata”

Tabata Bench Press 95/65

Rest 1 minute

Tabata Cal Row

Rest 1 minute

Tabata Handstand Push Ups

Rest 1 minute

Tabata Singles

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

WOD:

5 Rounds Each for Time of

10 Power Cleans 135/95
20 Goblet Squats 53/35
10 Dumbbell Push Press 2-50’s/2-35’s

Rest 2 minutes.

WOD:

For 3 cycles

AMRAP in 3 mins of:
3 Pull Ups
6 HOD Push-ups
9 Jumping Squats

Rest 1 minute

AMRAP in 3 mins of:
3 Burpees
6 Box Jumps 20”
9 Kettlebell Swings 53/35

Rest 1 minute

WOD:

“Linda”

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

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time