WOD:

Complete as many rounds as possible in 25 minutes of:
45-lb. thrusters, 25 reps
25 burpees
45-lb. sumo deadlift high pulls, 25 reps

WOD:

“Christine”

Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box

WOD:

5 Rounds

Max reps in 3 minutes of:
7 Dumbbell Squats 50/35
5 Ring Push-ups
3 Atomic Sit Ups 45/35

Rest 90 seconds.

WOD:

10 Rounds for Time of

1 Bar Muscle Up
3 Chest to Bar Pull Ups
5 Pull Ups

1 Strict Press
3 Push Press
5 Push Jerks
0.75x bodyweight

Rest 1 minute.

WOD:

For time:
50 sit ups
5 squat snatches
50 sit ups
4 squat snatches
50 sit ups
3 squat snatches
50 sit ups
2 squat snatches
50 sit ups
1 squat snatch

Add weight to the snatch each round.

WOD:

For Time

50 Double Unders
40 Handstand Push Ups
30 Kettlebell Swings 70/53
20 Wall Ball Shots 20/14
10 Burpee Pull Ups
20 Wall Ball Shots 20/14
30 Toes to Bar
40 Push Ups
50 Double Unders

WOD:

On a running clock

Min 0-9:00

Find your Clean and Jerk 1 Rep Max

Min 9:00-???

27-21-15-9
Overhead Squat
Box Jump 24”

For the Overhead Squat use 50% of the weight from the Clean and Jerk.

WOD:

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

WOD:

On a running clock

Min 0-3:00

1 Turkish Get Up
30 Weighted Lunge Steps

Min 3:00-6:00

2 Turkish Get Ups
90 second Plank Hold

Min 6:00-9:00

3 Turkish Get Ups
30 Weighted Lunge Steps

Min 9:00-12:00

4 Turkish Get Ups
90 second Plank Hold

Min 12:00-15:00

5 Turkish Get Ups
30 Weighted Lunge Steps

Min 15:00-18:00

6 Turkish Get Ups
90 second Plank Hold

Continue adding one Turkish Get Up every 3 minutes and alternating between Lunges and Plank until you can no longer complete the required work within 3 minutes.

WOD:

As many rounds as possible in 6 minutes of

7 Hang Power Snatch 85/60
3 Strict Chest to Bar Pull Ups

Rest 2 minutes.

As many rounds as possible in 6 minutes of

7 Wall Ball Shots 20/14
3 Strict Ring Dips

Rest 2 minutes

10 Strict Muscle Ups