WOD

Skill: 3 Rounds Not For Time
– L-Sit (:20)
– 2 Rope Climbs
– Plank Hold (:45)
– 4 Turkish Get Ups (55/35) 2 each arm
Rest 1:00

WOD: 5 Rounds For Time
– 15 Wall Balls (20/14)
– 15 Burpees
– 15 Box Jump Overs (24/20)

Strength: Dead Lift
Following 2-3 warm ups
5-3-2-2-1-1

WOD: 14 Minute AMRAP

– 12 V-Ups
– 16 Kettlebell Clean (55/35) (8 each arm)
– 200m Run

Work Capacity:
– 100 Double Unders
– 10 Length of the turf Sprints
Rest 1:00 x3

WOD: Every 2 Minutes for 14 Minutes (7 Total Sets)
– 4 Wall Climbs
– 8 Toes to Bar
– 12 Box Jumps (24/20)

Strength: Push Press + Push Jerk + Split Jerk
1-1-1-1-1
WOD: 9 min AMRAP
20 Ground to Overhead at 115/75
7 bar facing burpees
15 g2oh at 115/75
7 bar burpees
10 g2oh 115/75
7 bar burpees
5 g2oh 115/75
7 bar burpees
Amrap g2o @ 115/75 until time expires
**For those who are participating in the Lurong Paleo Challenge you can do work out # 2

Strength: Squat Clean + Hang Squat Clean
**You will have 20 Minutes to work on technique and attempt a 1RM of this complex if comfortable with the movements otherwise stay light and work on form.

WOD: 12 Minute AMRAP
– 6 Front Squats (135/95)
– 9 Pull Ups
– 12 KBS (55/35)

Work Capacity:
– 500m Row
– 400m Run
Rest 3 Minutes x2

WOD: 6 Rounds For Time
– 10 Ring or Matador Dips
– 12 Burpees
– 10 Sumo Dead Lift High Pull (95/65)

Strength: Back Squat
2-3 warm up sets followed by
3x2x1 tempo. 3-3-3-3
Tempo is 3 sec down 2 sec pause 1 sec up
rest 2:00 between sets.
**For Today’s strength you will choose one weight and stay with it for ALL 4 sets!

WOD: EMOM 12
Odd Minutes
– 6 Front Rack Lunges (135/95)
– 10 Lateral Jumps over the bar
Even Minutes
– 20 Ab-Mat Sit-Ups

Strength: Split Jerk
2-2-2-2-2
WOD: 15 min AMRAP
– 15 Wall Balls (20/14)
– 10 Pull Ups
– 200m Run