WOD
Every 2:00 x 5:
3 Deadlifts
12-Min EMOM:
1) 5-15 Toes to Bar
2) :30 Handstand Hole
3) 4/4 DB RDLs
WOD
8 Rounds:
8 Double DB Thrusters (50/35)
4 Burpee Pull-Ups
35 Double Unders
Finisher:
20 Turkish Get-Ups
WOD
10-Min EMOM:
1 Push Jerk + 1 Split Jerk
3 Rounds:
10 Single-Arm Devil's Press
10 Strict HSPU or Pike Push-Ups
WOD
20- Min AMRAP:
500/400m Row
50 Standing Marches w/ Farmers' Carry Grip (50/35)
20 Slam Balls
WOD
Every 2:00 x6:
2 Hang Squat Cleans + 1 Squat Clean
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (115/75)
Box Jump Overs (24/20)
WOD
20-Min AMRAP:
20 Farmers Carry Back Lunges (50/35)
20 Shoot Throughs
100 Double Unders
:40 Wall Sit
WOD
10 Mins to Find Max Height Box Jump
4 Rounds:
21 Front Squats (115/75)
15 Burpees Over Bar
9 Strict HSPU
WOD
Every 2:00 x 4:
2 Hang Power Cleans + 1 Power Clean
Can build across rounds
10-Min AMRAP:
1 Power Clean (185/125)
1 Knees to Elbow
** Add 1 rep to each movement after each round.
WOD
15-Min EMOM
1: 3 Deadlifts (Building in Weight)
2: 3 Strict or Weighted Ring Dips
3: Rest
3 Rounds:
:30 Superman Hold
:30 Russian Twists
1:00 Plank Hold
Rest as needed between sets
WOD
28-Min EMOM
1. 15/12 Cal Row
2. 15 Slamballs
3. 12/9 Cal Bike
4, 30 seconds pull-ups
WOD
18 Mins to Find
1-Rep Max Front Squat
3 Rounds of 2-Min AMRAP:
25 Wallballs
Max Cal Machine
2:00 Rest Between Rounds
WOD
Every 2:00 x 5:
3 Backsquats @ 31x1
10-Min AMRAP:
8 Hang Squat Cleans (135/95)
12 Toes to Bar
