WOD:

7 Rounds

2 minutes to complete
30 Sit Ups
20 Box Jumps 20”
Max Rep Toes Through Rings

Rest 1 minute

WOD:

7 rounds for time of

7 Power Snatch
7 Snatch Balance
7 Overhead Squats
95/65

WOD:

“Iron Sharpens Iron”

On a clock set for 20 minutes complete

As many rounds as possible in 10 minutes of
“Nate”
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings, 2/1.5 pood

As many rounds as possible in 10 minutes of
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

When the clock hits 10 minutes the athlete will stop wherever they are in the round of Nate and begin completing rounds of Cindy.

WOD:

On a clock set for 14 minutes complete

Min: 0-6:00
2 Rounds
100 Double Unders
21 Thrusters 95/65

Min 6:00-14:00
3 Rounds
10 Bar Facing Burpees
7 Clean and Jerks 135/95

Min 14:00-?
?????

WOD:

For Time

400 meter Barbell Farmer Carry 75lbsx2/55lbsx2
50 Overhead Squats 75/55

WOD:

For Time

100 Hang Power Clean and Jerks 75/55

At the top of every minute perform 8 Weighted Jumping Lunges 35-lb/25-lb Dumbbells L+R=2

WOD:

15 Rounds for Time of

5 Handstand Push Ups
10 Med Ball Cleans 20/14

WOD:

On a clock set for 20 minutes

Min 0-6:00
AMRAP
10 Overhead Squats
10 Kettlebell Swings

Min 6:00-14:00
8 minutes to find your Deadlift 1 Rep Max

Min 14:00-20:00
AMRAP
5 Burpees
7 Ring Dips

WOD:

3 rounds, 1 min per station, of:

Pull-up
Shoulder-to-Overhead
Double Under
Hang Power Clean
Push-up
Rest 2 mins

Increase weight between round 1 and round 2. Decrease weight between round 2 and round 3. Use a medium weight in the first round, goal: 18-22 reps. Heavy weight in the second round, goal: 12-15 reps and a light weight in the last round, goal: 20-30 reps.

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

WOD:

For Time

10-8-6-4-2 reps of

Back Squat 205/135
Sumo Deadlift 275/185