WOD:

Max rounds in 4 minutes of:
12 Sit Ups(anchored)
9 Russian Kettlebell Swings 70/53
6 Dumbbell Push Press 2-50’s/2-35’s

Rest 1 minute. Repeat for a total of 4 4 4 cycles.

WOD:

5 3-minute rounds of:
15 Wall Ball Shots
15 Box Jumps 24”
Max-rep weighted pull-up

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 40-30-20-10-0-lb. weighted pull-ups
Women: 20-15-10-5-0-lb. weighted pull-ups

WOD:

21-15-9 reps of

Squat Clean 135/95
Handstand Push Ups

WOD:

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

WOD:

For Time

21-15-9 reps of

Deadlift 225/155
Ring Dips

WOD:

2 Rounds

Max reps:
Hang Power Snatch for 30 seconds, rest 30 seconds
Hang Power Snatch for 25 seconds, rest 35 seconds
Hang Power Snatch for 20 seconds, rest 40 seconds
Hang Power Snatch for 15 seconds, rest 45 seconds
Hang Power Snatch for 10 seconds, rest 50 seconds

95/65

Max reps:
Box Jumps 24” for 30 seconds, rest 30 seconds
Box Jumps 24” for 25 seconds, rest 35 seconds
Box Jumps 24” for 20 seconds, rest 40 seconds
Box Jumps 24” for 15 seconds, rest 45 seconds
Box Jumps 24” for 10 seconds, rest 50 seconds

There is no rest between exercises.

WOD:

As many rounds as possible in 24 minutes of

5 Burpees
8 Handstand Push Ups
12 Kettlebell Swings
Rest 30 seconds.

WOD:

90 Double Unders
60 Wall Ball Shots 20/14
30 Clean and Jerks 135/95
60 Weighted Lunge Steps 2-35’s/2-26’s
90 Double Unders

WOD:

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD:

3 rounds for max reps:
Squat clean for 30 seconds, rest 30 seconds
Squat clean for 25 seconds, rest 35 seconds
Squat clean for 20 seconds, rest 40 seconds
Squat clean for 15 seconds, rest 45 seconds
Squat clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 155 lb.
Women: 105 lb.