WOD:

For Time

15-12-9 reps of
Shoulder to Overhead 115/75
Box Jumps 20”

12-9-6 reps of
Shoulder to Overhead 135/95
Box Jumps 24”

9-6-3 reps of
Shoulder to Overhead 155/105
Box Jumps 30”

WOD:

3 Rounds Each for Time of

40 Double Unders
30 Strict Sit Ups
20 Kettlebell Swings 70/53
30 Wall Ball Shots 20/14
40 Double Unders

Rest 2 Minutes.

WOD:

As many rounds as possible in 20 minutes of

1 Bear Complex
4 Chest to Bar Pull Ups
6 Weighted Jumpimg Lunges L+R=1
8 Push Ups

2 Bear Complex
4 Chest to Bar Pull Ups
6 Weighted Jumpimg Lunges
8 Push Ups

3 Bear Complex
4 Chest to Bar Pull Ups
6 Weighted Jumpimg Lunges
8 Push Ups

Bear Complex=choose weight
Lunges=25/15-pound dumbbells

Continue adding 1 Bear Complex every round for 20 minutes.

WOD:

For Time

30 Handstand Push Ups
30 Thrusters 95/65
30 Alternating Dumbbell Snatch 50/35
30 Burpee Over Bar
30 Knee to Elbows
30 Power Cleans 95/65
30 Cal Row

WOD:

3 Rounds

25 pull-ups
50-ft. front-rack lunge, 75 lb.
25 Toes to Bar
50-ft. front-rack lunge, 75 lb.

WOD:

Tabata Strict Sit Ups
Tabata Ring Dips
Tabata Row
Tabata Sit Ups
Tabata Push Ups

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:

“Grace takes a hike”

For Time

30 clean and jerks 135/95

Carry the weight 400m Overhead

The work can be divided up however you want (1 C&J every 10m, or all the C&Js first, etc.)

WOD:

1 Minute of Power Cleans
1 Minute of Front Squats
1 Minute of Shoulber to Overhead
2 Minute of Power Cleans
2 Minute of Front Squats
2 Minute of Shoulber to Overhead
1 Minute of Power Cleans
1 Minute of Front Squats
1 Minute of Shoulber to Overhead

Rest 5 Minutes

1 Minute of Ring Rows
1 Minute of Sit Ups
1 Minute of Lunge Steps
2 Minute of Ring Rows
2 Minute of Sit Ups
2 Minute of Lunge Steps
1 Minute of Ring Rows
1 Minute of Sit Ups
1 Minute of Lunge Steps

WOD:

On a clock set for 18 minutes complete

Min 1-6

50 Bench Press 135/95

Min 6-12

20 Alternating Turkish Get Ups 35/26

Min 12-18

1000 Meter Row
Max rep alternating Pistols

Rest 3 minutes

On a clock set for 7 minutes

Accumulate 2 min Plank Hold (elbows)

Then AMRAP

7 Toes to Bar
14 Weighted V-Twists 35/25 L+R=1

WOD:

2 Rounds

As many rounds as possible in 5 minutes of

7 Handstand Push Ups
21 Double Unders

Rest 2 minutes

As many rounds as possible in 5 minutes of

7 Kettlebell Swings 70/53
21 Air Squats

Rest 2 minutes