WOD

9-7-5-3-1

Power Snatch

Overhead Squat

Thruster

95w, 135m

Partner Wod

5 Rounds

10 Pullup

20 lunge

30 Double Under

1 partner goes through a full round then partner 2 goes through the round

WOD:

10 Muscle Ups
20 Toes-2-Bar
30 Burpees
400 Run
50 KB Swings
400 Run
30 Burpess
20 Toes-2-Bar
10 Muscle Ups

WOD:

5 rounds:

1 min AMRAP Hang Power Cleans @85% of 1RM

1 min rest

1 min AMRAP Wall Climb

1 min rest

Score total reps Hang Power Clean and load

Score total Wall Climbs.

WOD A.

Back Squat x 5 (Take 5 sets including warmup)

WOD B.

50,40,30,20,10 Goblet Sq (25# W, 35# M) and Situps

WOD

21 – 18 – 15 – 12 – 9 – 6 – 3

Toes to bar

KB swing (53M, 35W)

Burpees

Wod A.

5 sets

10 Touch And Go Deadlifts

Amrap strict DB Shoulder press (pick a weight you think you can max at around 8 reps) OR amrap HSPU

3 min rest between sets

Wod B.

Tabata ROW

Teams of Two

1 Mile loop

AMRAP Cindy (5Pull ups, 10 Push ups, 15 Air Squats)

800m Run

AMRAP Cindy

partner 1 Mile loop-Partner 2 AMRAP Cindy then alternate, Once Partner 2 finishes loop Partner 1 goes for 800m run while partner 2 continues to do cindy and so on until both partners have finished the loop and 800 run. score is total time divided by reps

10 Min AMRAP:

1,2,3,4,5,6,7….

Hang Squat Clean (165m/115w)

Burpees

Wod A:

Men- 10 Sets of 3 Unbroken Muscle Ups (if you fail a set of 3 unbroken there is a 30 sec penalty added to the score)

Women- 10 Sets of 2 Unbroken Muscle Ups  (if you fail a set of 3 unbroken there is a 30 sec penalty added to the score)

Don’t have MU yet? Weighted Pullup x 2 reps

Wod B:

10 min AMRAP

1-5 Unbroken HSPU Ladders

Don’t have HSPU Yet? Sub 10min of wall climbs OR ring dips OR DB shoulder press at 40% bdwt women, 50% men.