WOD

Strength  Back Squat 2×20 * weight should be manageable and not maximal 3-5 minutes rest between sets Work  5 rounds for time 7 pull ups 14 Push-ups 21 kb swing(70/32) Accessory  50 back extensions.    

Strength: 4 Rounds of HEAVY Sled Push into.. followed by 5 High Box Jumps (please use black foam Boxes) Work  Overhead Lunge 25-20-15-10-5 meters ( barbell optional ) 10 Burpees 15 Toes-To-Bar 20 Wall-Ball Double-Under 50-40-30-20-10 M=45/20 W = 25/14

Strength  10-10-10-10 BarBell -Row Super-setted with Dips or Push-Ups Work Malcolm 6 rounds for time ; 5 cleans @ 155 / 105 7 thrusters @ 155 / 105 9 toes to bar Then 1 mile run Accessory 

Strength  15 mins to find 3 RM Thruster Work 10-1 Back Squat (165/105) 1-10 Box Jump! (24/20) Accessory  Coach’s Choice

Strength: Back Squat 6×3 @ 85-90 % Work  WOD: 3 Rounds 400m Run 12 Power  Snatch 135# 21 Wallball 20/14 # 12 Pullups  

WORK For Time: 800 Meter Run 21 Thrusters 400 Meter Run 15 Thrusters 200 Meter Run 9 Thrusters  

Strength  5 x12 weighted lunges Work  Kelly 5 RFT: 400m Run 30 Box Jumps, 24/20 30 Wall Balls, 20/14  

Strength  5 X # Split Jerks @ 80 % Work  3 Rounds for time of: 7 Squat Clean to Thrusters @ 155/105# 50 UB Double-Unders 15 Toes to Bar Accessory  10 minute AMRAP: Turkish Get Ups (alternating) @ 24/16kg  

Strength: On The Minute for 10 minutes 3 Back Squats @ 75 %  1RM 8 Toes to Bar Work 50 Pullups 10 Front Squats @ 135/95# 50 Box Jumps 24″ 10 Squat Cleans @ 135/95# 50 Burpees 10 Clean & Jerks @ 135/95# Accessory  100-150 banded good mornings, partition as needed