WOD:

“Barbell Hopper”

WOD:

For Time

100 Kettlebell Swings 53/35
80 Box Jumps 20”
60 Wall Ball Shots 20/14
40 Burpees
20 Wall Climbs

WOD:

For Time

5 Rounds of Cindy
1 Round of DT
4 Rounds of Cindy
1 Rounds Fo DT
3 Rounds of Cindy
1 Round of DT
2 Rounds of Cindy
1 Rounds of DT
1 Round of Cindy
1 Round of DT

Cindy
5 Pull Ups
10 Push Ups
15 Squats

DT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105

WOD:

Complete as many rounds as possible in 20 minutes of

6 Chest to Bar Pull Ups
8 Alternating Dumbbell Snatches
10 Handstand Push Ups
12 Alternating Dumbbell Cleans

m:50lbs f:35lbs

WOD:

Tabata Anchored Sit-up
Tabata Row Calories
Tabata Wall Ball
Tabata Weighted V-Twist

The Tabata interval is 30 secs of work followed
by 15 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

WOD:

On a clock set for 17 minutes complete

21-18-15-12-9-6-3 reps of
Kettlebell Sumo Deadlift High Pull 70/53
Box Overs 24” (both feet must touch top of box)

Then, with the remaining time
find your 1 Rep Max Squat Clean.

WOD:

4 rounds for time of:
Run 400 Meter Sprint
50 Air Squats

Warm Up:

Wendler Front Squat Week 3
5 reps @ 75% 1 Rep Max
3 reps @ 85% 1 Rep Max
1 plus reps @ 95% 1 Rep Max

WOD:

For time:
3 rounds of:
30 second Handstand Hold
10 Power Snatches
1 minute Bar Hang
50 Double Unders
90 second Plank
15 Power Cleans

m:135 f:95

Warm up:
3 Rounds
3 push up as slow as possible
3 pull-ups as slow as possible
Broad Jump the length of the gym in as few jumps as possible.

WOD:
On a clock set for 24 minutes complete

Min 0-8:00 complete
10 rounds
Thruster / push press / push jerk / split jerk
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep. Choose weight

Min 8:00-16:00 complete
100 Burpees

Min 16:00-24:00 complete
AMRAP
4 chest to bar pull-ups
6 clapping push-ups
8 alternating pistols

WOD:

Double Grace

For time:
135-lb. clean and jerk, 60 reps