WOD

A) Row 250 m @70%
Row 150 m @100%
Row 100m @70%
+
Gymnastic Kip x10
Wall Squat x10
Gymnastic Kip x10
Overhead Walking Lunge x50ft

B) “Jackie”
For Time:
1000 m Row
50 Thrusters (45)
30 Pull-ups

C) “Death By Sit-ups”
Min 1 – 1 Sit-up
Min 2 – 2 Sit-ups
Min 3 – 3 Sit-ups
etc…

A) Coaches Choice Warm Up

B) EMOM for 28 Minutes do:
Min 1: Dumbbell Snatch x3-5 ea. arm
Min 2: Front Rack Lunge x5 ea. leg
Min 3: Push-Up x6-8 @31×3
Min 4: High Box Jump x1.1.1

A) EMOM for 9 Minutes do:
Min 1 – Double Under x30 sec
Min 2 – Kettlebell Swing x10
min 3 – Hollow Rock x10

B) 4 Sets of
AMRAP in 4 min of:
21 Pull-ups
15 Burpee Over Bar
9 Deadlifts (185/125)
Max Clean and Jerk (185/125)
rest 4 min

A) Coaches Choice Warm Up

B) 3 Sets
Max Strict Handstand Push-Ups
rest 2 minutes
Max Strict Ring Dip
rest 2 minutes

C) 5 Sets Each for Time of:
8 Hang Power Snatch (95/65)
10 Overhead Squats (95/65)
rest 3 minutes

*Score= Fastest and Slowest Round.

A) 2 Sets
Samson Stretch x50ft
Box Jump w/Step Down x10
Goblet Squat x10

B) In 20-25 Minutes Establish A 1RM Front Squat

C) In Teams of 3 Complete
3 Sets of:
18 Sled Sprints x50ft
rest 3 min after ea. set

*Only one athlete may move the sled at a time. You must alternate athletes after every 50ft. Each Athlete will do 6x50ft sprints per set.

A) Coaches Choice Warm-Up

B) 10 Rounds for time of:
25 Double Unders
10 Push-ups
100 ft Sled Push
6 Box Jump Overs (24″/20″)

A) Coaches Choice Warm-up

B) In Teams of 2 perform:
For Time:
150 Kettlebell Swings (55/35)
50 Pull-ups
100 Goblet Walking Lunges (55/35)
50 Pull-ups
75 Burpees
50 Pull-ups

*Partition the reps however you please.

A) 2 Min Jump Rope
+
2 Sets
Stiff Legged Deadlift x10
Hang Muscle Clean x10
Push Press x10
+
Groiner Stretch x2 min ea. leg

B) “DT”
5 Rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerk (155/105)