WOD:

For Time

1000 meter Row

Then

2 Rounds of

75 Sit Ups
50 Russian Kettlebell Swings 70/53
25 Decline Push Ups (feet on 24” Box)

WOD:

5 Rounds

1 minute to complete
25 Air Squats
Max rep Shoulder to Overhead 75/55

Rest 1 minute.

1 minute to complete
50 Double Unders
Max rep Pull Ups

Rest 1 minute.

WOD:

As many rounds as possible in 23 minutes of

1 Power Clean 135/95
1 Front Squat 135/95
10 Burpee Box Jumps 20”
5 Strict Handstand Push Ups

2 Power Cleans 135/95
2 Front Squats 135/95
10 Burpee Box Jumps 20”
5 Strict Handstand Push Ups

3 Power Cleans 135/95
3 Front Squats 135/95
10 Burpee Box Jumps 20”
5 Strict Handstand Push Ups

4 Power Cleans 135/95
4 Front Squats 135/95
10 Burpee Box Jumps 20”
5 Strict Handstand Push Ups

Continue adding 1 Power Clean and 1 Front Squats to each round until you reach 23 minutes on the clock.

WOD:

2015 Masters Qualifier Event 3

2 rounds for time of:
1,000-meter row
65-lb. thrusters, 50 reps
30 chest-to-bar pull-ups

WOD:

On a clock set for 18 minutes

Complete 800 meter run

Then as many rounds as possible of

30 second Plank(elbows)
30 Sit Ups
20 second Handstand Hold
20 Sit Ups
10 second L-Sit
10 Sit Ups

WOD:

21-18-15-12-9-6-3 reps of
Sumo Deadlift High Pull
Push Press

WOD:

5 Rounds Each for Time of

30 Double Unders
15 Burpees
20 Double Unders
10 Ring Dips

Rest 2 Minutes

WOD:

2 Rounds

50 Kettlebell Swings 35/26
40 Box Jumps 20”
30 Push Ups
20 Thrusters 115/75
10 Squat Snatch 115/75

WOD:

For Time

10 minutes to build to your heaviest
Deadlift

Then with 50% of the Deadlift weight complete

15-12-9 reps of

Clean(any)
Chest to Bar Pull Ups

WOD:

“12 Days of Christmas”

1 Burpee
2 Push Press
3 Front Squats
4 Hang Power Cleans
5 Deadlifts
6 Box Jumps 20”
7 Pull Ups
8 Push Ups
9 Sit Ups
10 Air Squats
11 Kettlebell Swings 53/35
500 meter Row