WOD

Strength: Push Jerk
2-2-2-2-2-2

WOD: 12 Minute AMRAP
– 50 Double Unders
– 10 Push Press (95/65)

Work Capacity: In groups of 2
– 15 KBS (55/35)
-Suicide Sprints on the Turf
X3
*Only one person can be working at a time.

WOD: For Time
21-18-16-14-12-10-8-6-4-2
– Wall Balls (20/14)
– Dead-lift (135/95)
– Ab-Mat Sit Ups

Strength: EMOM 12
Hang Squat Clean + Squat Clean *Building*

WOD: TABATA
– Plate Ground To Over Head (45/25)
– Burpees
– Lunges

Work Capacity: 100 V-Ups for time
**Every time you have to break you must complete 6 Push Ups

WOD: 15 Minute AMRAP
– 5 Handstand Push Ups
– 7 Sumo Dead Lift High Pull (95/65)
– 9 Box Jumps 24/20

Mobility: Shoulder Mobility

WOD: For Time
– 800m Run
– 40 Wall Balls
– 600m Run
– 30 Wall Balls
– 400m Run
– 20 Wall Balls
– 200m Run
– 10 Wall balls

Technique: Three position clean.
Power Clean + Hang Power Clean below the knee + Hang Power Clean above the knee
**You will have 20 minutes to work on this complex.

WOD: 6 Rounds For Time
– 5 Hang Power Cleans (155/105)
– 10 Pull Ups
– 15 Ab-Mat sit Ups

Work Capacity:
3 Rounds
In groups of 2 or 3
– 1:00 Calorie Row
Rest :30
– 1:00 Ball Slams
Rest :30
– 1:00 Walking Lunges
Rest :30

WOD: 14 Minute AMRAP
– 6 Front Squats (135/95)
– 9 Kettlebell Swings (55/35)
– 12 Box Jump Overs (24/20)

Technique: Jerk Balance
4-4-4-4-4
**For today’s technique work you will stay light and work on positioning.

WOD: For Time
50-40-30-20-10
– Double Unders
25-20-15-10-5
– Burpees
10-8-6-4-2
– Length Of the Turf Sprints