WOD: 3 Rounds For Time

50 Sit-up

40 Step Walking Lunge

30 Box Jump

20 Pull-up

CORE:

200 Mountain Climbers

Strength: Bench Press

5-5-3-3-2-2-1-1

WOD: For Time

Cash in: Run 400m

3 Clean&Jerk (50/35kg)

50 Air Squat

6 Clean&Jerk (50/35kg)

40 Air Squat

9 Clean&Jerk (50/35kg)

30 Air Squat

12 Clean&Jerk (50/35kg)

20 Air Squat

15 Clean&Jerk (50/35kg)

10 Air Squat

Cash out: Run 400m

Skill:

Handstand Push-up

WOD: For Time

100 Thrusters (42.5/30kg)

*EMOM: 5 Burpees

Snatch Skill Drill: EMOM 10 Min.

1x Snatch Grip Deadlift
1x Snatch Grip High Pull
1x Power Snatch

WOD: For Time

21-15-9 Reps of

Deadlift (70/50kg)

Wall ball (9/6kg)

Strength:

Front Squat 5x5

WOD: AMRAP 15 Min.

200m Run

15 Chest to Bar Pull-up

10 Push press (50/35kg)

Wod: 5 Rounds For Time

15 Hand Release Push-up
15 Toes To Bar
15 Burpee Box Jump

*40 Double Under after every round

Core:

100 Kettlebell Russian Twist with Kettlebell

Strength:

7 Rounds
3 Strict Press
3 Push Press
3 Push-Jerk

WOD:

15min Time Cap
21-18-15-12-9-6-3 
cal Row
Front Squats (50/35)

"HELEN"
3 Rounds For Time
400m Run
21 Kettlebell Swings (55/35)
12 Pull-ups

Core:
Tabata (8 Rounds 20 sec on 10 sec off)
Hold on top of push-up

Strength:

5x5 Overhead Squat

WOD:

12min AMRAP
6 Deadlifts (70/50)
8 Goblet Squats (55/35)
10 Wall Balls (9/6)

Conditioning:

5 x 300m Row

Rest 1min between rounds

WOD:

100 Double Unders
6 Rounds For Time
15 Dips
15 Toes to Bar
100 Double Unders

9min AMRAP
9 Hang power Cleans
9 Jerks
9 Push ups

3min rest

6min AMRAP
6 Hang power Cleans
6 Jerks
6 Push-ups

2min rest

3min AMRAP
Clean and Jerks

10 min EMOM
12 Burpees

5 Rounds For Time
400m Row
400m Run

• Strength:
• 5-5-3-3-3-2-2-1-1
• Snatch
• 
  
• For Time
• 50 Double Unders
• 40 Wall Balls (9/6)
• 30 Pull-ups
• 20 Box Jump Overs (31''/24'')
• 500m Run
• 20 Box Jump Overs (31"/24")
• 30 Pull-ups
• 40 Wall Balls
• 50 Double Unders

7min EMOM
7 Thursters

WOD:
Team of 2
20min AMRAP
40 Kettlebell Swings (55/35)
400m Row
40 Steps Overhead Walking Lunges with Plate (15/10)
40 Burpees

Wod:

For Time:
15-12-9-6-3-6-9-12-15 reps of
Hand Release Push-ups
Chest to Bar Pull-ups

Core:
100 sit-ups with medicine ball with a partner

7min EMOM

5 Clean and Jerks

WOD: 

4 Rounds for Time

400m Run

20 Wall Balls (9/6)

10 Deadlifts (70/50)

WOD:
2 Rounds For Time
50 Air Squats
40cal Row
30 Sit-ups
20 Burpees
10 Hang Power Snatch (50/35)

Core:
4 Rounds
15sec on
15sec off
Elbow stand

Skill:
Kipping

WOD:
15min AMRAP:
20 Double Unders
15 Dips
200m Run
15 Pull-ups

Strength:

5x5 Power Snatch

WOD:

14 min EMOM

Odd: 8 back Squats
Even: 12 Kettlebell Swings

WOD:

For Time:

1000m Row

21-18-15-12-9-6-3 reps of
Push Press
Toes to Bar

1000m Row

WOD:

Death by Burpees

10min EMOM:

ODD: 6 Ring Dips

EVEN: 6 Ring Inverted Row

Strength:

3x10 Front Squat

Strength:

5-7min to Find 1RM Clean&Jerk

6min EMOM:

3 Clean&Jerk at %70 of 1RM

12min Amrap:

20 Deadlift 60/40

100m Run

20 Deadlift 60/40

30 Double Under

Daniel

50 Pull-up

400m Run

21 Thruster 42.5/30

800m Run

21 Thruster 42.5/30

400m Run

50 Pull-up

8min EMOM:

ODD: 10 Jumping Squat

EVEN: 200m Run

WOD:

4 Rounds For Time

250m Row

15 Ring Push-up

WOD:

For Time

30 Double Under

1min Run

Stairs 1st Port

1min Run

40 Double Under

1min Run

Stairs 2nd Port

1min Run

50 Double Under

1min Run

Stairs 3rd Port

1min Run

60 Double Under

1min Run

Stairs 4th Port

WOD:

6min time cap

3 Rounds For Time

10 Kettlebell Swing 55/35

10 Burpee

10cal Row

+4min if First WOD Finishes

3 Rounds For Time

8 Wall Ball 9/6

8 Toes to Bar

CORE:

Plank

4 Rounds

Each side 30sec 

Rest 30sec between rounds

Strength:

Front Squat 5-5-4-4-3-3-2-2-1

WOD:

#2013.2#

10min Amrap

5 Shoulder to Overhead 50/35

10 Deadlift 50/35

15 Box Jump 24/20

WOD:

For Time
15 Kettlebell Swings (55/35)
30 Wall Balls (9/6)
50 Sit-ups
400 m Med-ball carry (9/6)
50 Sit-ups
30 Wall Balls (9/6)
15 Kettlebell Swings (55/35)