W.O.D.

- 10-20-30-40-50 WB (14/20)

- 50-40-30-20-10 KB Swing (35/53)

               

W.O.D.

12 min AMRAP

- 15 power snatch (75/115)

- 30 split squat jumps

- 45 DU (90 singles)

         

W.O.D.

6 min AMRAP

- 3 strict pull ups

- 6 C2B

- 9 pull ups

- 12 v-ups

3 min rest

6 min AMRAP

- 3 ring dips (Scale: 9 Box Dips)

- 6 HR push ups

- 9 burpees

- 12 v-ups

         

Barbell Complex: 20 min to work to heavy: - Thruster - Power Clean - S2OH - Hang Squat Clean W.O.D. 8 min AMRAP - 10 thrusters (70/100) - 200m Run

W.O.D.

3 min max rep with 1 min rest in-between movements

- HSPU

- Rope Climb (scale: anchored climbs)

- Row for Cals

- DL (135/205)

     

Strength

3-3-3-3-3 Power Cleans (increasing load as you go) - must be touch-n-go

8-8-8-8-8 Front Squat (from the floor) (increasing load as you go)

 

W.O.D.

For Time:

30 squat cleans (75/115)

           

W.O.D.

5 RFT:

- 16 T2B

- 15 Rig Touch Burpees

       

Strength

12 min to work to heavy jerk off the rack

WOD: 

8 min Max Rep S2OH (75/115)

  *Whenever you break the S2OH (coming out of the front rack) you have 50 DU (or 100 singles) *score is number of completed S2OH          

Partner WOD - You Go/I Go

20 min AMRAP:

- 40 Pull ups

- 40 WB (14/20)

- 800m Run

- 40 BJ (20/24)

         

W.O.D.

"Helen"

3 RFT

- 400m Run

- 21 KB Swings (35/53)

- 12 Pull Ups

       

15 min to work to heavy 3 rep DL WOD: 12 min AMRAP - 10 DL (155/225) - 20 ab mat sit ups - 30 DU (60 singles)

W.O.D.

For Time:

2,000m Row

W.O.D.

4 RFT:

- 10 strict HSPU (scale 1: use plates and ab mats as needed, scale 2: HSPU off box)

- 10 Clean & Jerk (95/135)

- 20 Box Jumps (20/24)

           

W.O.D. "Karen:" - 150 WB (14/20) (9'/10') 2 min rest - 30 rig touch burpees AFAP

Buy-in: 50 foot handstand walk (scale 1: 1 min cumulative handstand hold, scale 2: 1 min cumulative feet on box push up hold)

WOD:

4 RFT

- 5 MU (Scale: 5 BMU or 5 STRICT C2B)

- 10 Hang Cleans (115/185)

Buy-out: 50 foot handstand walk (scale 1: 1 min cumulative handstand hold, scale 2: 1 min cumulative feet on box push up hold)