Mobility 15mins WOD– Partner 100 Wall Balls 20/14lbs 100 Sit Ups 200m Run 75 Box Jumps 24/20′ 75 Back Ext 200m Run 50 Power Cleans 60/40kg 50 Air Squats 200m Run 25 Ring/Bench Dips 25 Lying Hand Claps 200m Run 1 person working at a time Must run together Each person completes half the work
Strength Deadlift Work up to 1rm in 10 lifts or less 3-3-2-1-1 WOD 20min AMRAP 10 Hand Stand Push Ups/Hand Release Push Ups 10 Burpees 10 T2B/K2E 10 Med Ball Cleans 20/14lbs
Skill Squat Clean WOD 50 Double Unders 800m Run 50 Double Unders 600m Run 50 Double Unders 400m Run 50 Double Unders 200m Run 50 Double Unders 50 Air Squats
Skill Snatch WOD 5 Rounds 10 High Hang Snatch 20/15kg 10 Jumping Lunges 200m Run
Skill Handstand Push Up WOD 21-18-15-12-9-6-3 Start each round with a 20m Bear Crawl Pull Ups Burpee Box Jumps 24/20″ KB Swing 24/16kg
SURPRISE!!!!!!!!! SURPRISE!!!!!!!!! SURPRISE!!!!!!!!! SURPRISE!!!!!!!!! SURPRISE!!!!!!!!!
Mobility-15 Mins WOD Partner 10-1 Bench Press 50/25kg Power Clean 50/25kg Rest 3mins Partner-15mins 50 Double Unders/150 Skips Wall Balls 20/14lbs Partner does WB’s until DU’s/Skips are complete
Strength Bear Complex 5X5 WOD Run 25mins Every 400m do: 5 Burpees 10 Push Ups 15 Air Squats
Skill Rope Climb X5 WOD 5 Rounds for Time 20 Box Jumps 24/20″ 20 Front Squats 40/25kg 20 Sit Ups/GHD 20 Med Ball Cleans 20/14lbs 20 Hand Release Push Ups 25min Cut Off
37 Burpee Starter Skill 3min Hold L Sit WOD 25-20-15-10-5 Overhead Squat 30/20kg Toes to Bar