WOD:

35 Kettlebell Swings 70/53
35 Ring Dips
35 Toes to Bar
35 Handstand Push Ups
35 Cal Row
35 Ring Push Ups
35 Goblet Squats 70/53

WOD:

1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans, 45-lb. dumbbells
2 minutes of burpees
2 minute of toes-to-bars
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars

WOD:

For Time

50 Overhead Squats
100 Double Unders
50 Front Squats
100 Double Unders
50 Back Squats
100 Double Unders

75/55

WOD:

As many rounds as possible in 20 minutes of

20 Box Jumps 20”
15 Kettlebell Swings 53/35
10 Ring Push Ups
5 Knee to Elbows

WOD:

5 Rounds Each for Time of

5 Chest to Bar Pull Ups
10 Handstand Push Ups
20 Sit Ups
40 Air Squats

Rest 2 minutes.

WOD:

For Time

10-9-8-7-6-5-4-3-2-1 reps of
Hang Clean Thrusters 95/65
1-2-3-4-5-6-7-8-9-10 reps of
Weighted Burpees 2-50’s/2-35’s

WOD:

Randy

For time:
75-lb. power snatches, 75 reps

WOD:

For time:
10 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
20 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
30 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
40 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
50 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in

Time cap: 20 mins

WOD:

Tabata Hang Power Cleans 75/55
Rest 1 min
Tabata Straight Leg Sit Ups
Rest 1 min
Tabata Push Press 75/55
Rest 1 min
Tabata Pistols

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:

150 Double Unders
30 Deadlifts 185/125
100 Double Unders
20 Deadlifts 225/155
50 Double Unders
10 Deadlifts 275/185