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WOD:
10 min Strength: Power Clean
Every 4 min for 4 Sets: 20/18 Cal Row
10 KBS (50/35); 20 Squats
Time cap for each set 3:30
WOD: “NO EVIL”
6 MIN AMRAP: 20 Double Unders
6 MBC
Rest 2 min
Then, 5 MIN AMRAP:
4 Dumbell Squat Clean Thrusters
8 MB Situps
15 min Skill work/progressions
WOD:
10 min Strength: Back Squat
Partner 15:15 Tabata: 8 Cycles each
Pullups
Pushups
(You go, I go)
WOD:
Odd Min: 4 Clean & Jerks
Even Min: 2 Wall Walks
then 100m Strides *(6rds)
* row /ski option
15 Min of Progressions; Bar Muscle ups/HS Walks
WOD:
10 min Strength: Shoulder Press
Every 3 minutes for 5 sets complete:
8 WallBalls
6 Box Jumps
1 Bar Muscle Up
Time Cap each set 2:45
WOD: “Howdy Partner”
40 Squat Cleans
3 min Plank hold; 40 TTB
40 Push Jerks
2 min HS Hold; 60 Situps
40 DB Snatches
1 min Hollow Hold; 40 Supermans
2 rounds for time
