WOD

Strength: Weighted Pull Ups 2-2-2-2-2

**Scales for today will be Bodyweight pulls ups, Jumping Pull Ups or Ring Rows.

WOD: “Cindy” 20 Minute AMRAP
– 5 Pull Ups
– 10 Push Ups
-15 Air Squats

Work Capacity: 3 Rounds
– 1:00 Max wall climbs
– 400m Run
2:00 Rest In between each round

WOD: 10 Minute AMRAP
– 6 Dead lifts (155/105)
– 8 V-Ups
– 10 Box Jump Overs (24/20)

Strength: Front Squat
Warm up sets
-4 reps at 40%
-4 reps at 50%
-4 reps at 60%
Strength sets
-3 reps at 70%
-3 reps at 80%
-3 reps at 85-90%
WOD: EMOM 14
Even – 7 Thrusters (95/65)
Odd – 14 KBS (55/35)

Strength: Power Clean + 2 Jerks

**Start with warmup sets at 55% of 1RM

WOD: 4 Rounds For Time

– 7 Clean and Jerks (135/95)

– 2 Lengths of Turf Burpee Broad Jumps

Strength: Floor Press

Following 2-3 warm up sets perform 3-3-2-2-1

WOD: TABATA

– Hand Release Push Ups
– Plate Ground to Overhead (45/25)
– Double Unders

Mobility: Hip and Shoulder Mobility

WOD: 6 Rounds For Time
– 10 Box Jumps (24/20)
– 15 Wall Balls (20/14)
– 20 Ab-Mat sit Ups

Work Capacity: 3 Rounds

In Groups Of 3 or 4 Depending on class size

Follow the Leader style
-500m Row
– Bear Crawl 3 Lengths of the Turf
– Crab Walk 3 Lengths of the Turf – 50 Double Unders (scale 100 singles) x3

WOD: 10 Minute AMRAP

– 7 Hang Power Cleans (135/95)
– 10 KBS (55/35)
– 7 Ring/Matador Dips