Category: WOD

4×4 Deadlifts add 5# *no dropping the bar during the sets EMOM: 5 Minutes1-2 Strict Muscle Ups or 3-5 Strict Pull AMRAP: 12 Minutes5 HSPU *Deficit using 25lb plates50 Double Unders10 KB Snatch (5 each arm) 26/44100m Run*Muscle ups start from dead hang with feet off the floor or boxes.*Option for Strict Pull ups is…

“Medball Madness” Team of 2 for time: only 1 athlete can work at a time except on the 400m run. Each athlete will perform the reps posted. (4) 50m Sprint Relay (no ball) 50 Burpee Wallballs 14/20lbs, 9/10f 50 Medball ABMAT sit ups 400m Medball run 50 Medball Cleans 30 Medball Pull ups (4) 50m…

OLY Skill: Snatch Complex *Empty barbell4 sets of:1 Deadlift1 High Pull1 Muscle Snatch1 OHS1 Snatch Balance*Coach leads the sets as part of the warm up* Strength: 4×4 Front Squats add 5# WOD: 3RFT3 Rope Climbs10 KB Goblet Squat Cleans 35/53*Rest 5 minutes* For Time:1 Mile Run

5×5 front squat add 5# 2 second pause at the top of each rep “Murph” prep800M run10 rds. of Cindy800M run

EMOM 6 minutes 4 clusters 65/95 AMRAP 15 minutes 10 renegade DB rows (pick wt.) body in plank position 10 pistols alternate leg with 1 DB 20 ab mat sit ups with 1 DB held to chest

5×5 OH squat add 5# 2 sec. pause at the top of each rep For time:21-18-15-12-9-6-3CTB pull-ups Burpee box overs 20/24

EMOM 5 minutes 3 high hang power cleans 95/135 3 RFT5 hang power snatch 65/9520 front rack lunges 65/9575 double unders

5×5 back squat add 5# 2 sec. pause at the top of each rep. For time- partner WOD:200M partner barbell carry 105/15550 deadlifts 105/15550 burpee star jumps200M partner barbell carry 50 lateral jumps over bar50 pull ups 200M partner barbell carry