WOD

Weightlifting:


Power Snatch: 50%x3reps(4sets)/60%x2reps(5sets)70%x2(3)75%x1(4)
Rack Jerks: 65%x2(4)/75%x2(3)/80%x2(5)
Front Squat: 75%x5(2)/80%x4(4)
Snatch Pulls: 100%(SN 1RM) 3Reps x3Sets/ Add: 2 Reps x4 Sets
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SWOD:


Farmers Walk AHAP x2
Stone 2 Shoulder-4(2/2)AHAP
Hammer Drills-15L/15R-Max Effort


x4 Rounds:
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WOD

Push Press-5
Double Under-30


AMRAP-12min Then; 2min Break, Add Weight For:


Front Squat-10
Push Up-20


AMRAP-10min:
-------------------------------------
Finish: Evil Wheel-50 reps

WOD

Clean-1
Hang Clean-1
Front Squat-1


EMOM-10min: AHAP. 2min Break then;


Hook Grip Dead Lifts-10(same weight as above)Even)
Lateral Burpees-8(Odd)


EMOM-12min(Even /Odd)
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WOD

Partner WOD:


Wheelbarrow Walk-140ft(70ft/70ft)
2 KB Squat-7each(2x70#M/2x44#W)
Pull Ups-SM(Sub Max)


x8 Rounds: Each Person will have a score: Total number of Pull Ups and a Team Score( Total of the totals)
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WOD

Power Clean-3
Front Squat-3
Push Press/Jerk-3


EMOM-12min:(AHAP)


Power Clean-10(115#M/75#W)
Wall Ball-10(20#/14#/10ft/9ft


AMRAP-10min:
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WOD

Weightlifting:


Snatch-60%x3Reps(3Sets)/75%x4Reps(2Sets)/80%x2(4)/85%x1(3)
Hang Power Clean(Above Knee)-50%x3Reps(3Sets)65%x2 Reps(4sets)
Back Squats-80-85%x3Reps(8Sets)
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SWOD:


Ring Push Ups(Feet on Box)-20
Stone 2 Shoulder-4(2L/2R)AHAP
Sled Row-180ft(90ft/90ft)


x5 Rounds NFT: Cash Out: Evil Wheel-50
----------------------------------------------------

WOD

DB Floor Press-Sub Max(High Rep)
Strict Chin Ups-10
Sled Push-140ft(70ft/70ft)
Hammer Drills-15L/15R


x5 Rounds NFT:
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WOD

Front Rack Lunge-50(Total)
Push Press-30
Muscle Up-12(Bar or Ring)
Bear Complex-10


NFT: Barbell Weight: Body weight Men/75% Body weight Women-For all Barbell Movements.
----------------------------------------------------
Finish:


Suicide Sprints(3 Stops)
x4 Rounds: NFT.
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WOD

1 Arm KB Swing-10L/10R
200M Run
1 Arm KB Snatch-10L/10R
200M Run
1 Arm KB Clean and Strict Press-10L/10R
200M Run
1 KB Front Squat-10L/10R
200M Run


x3 Rounds For Time:
-----------------------------------------------

WOD

Buy in: 100 Double Unders then;


24min AMRAP of:


Burpees-11
Clean and Press/Jerk-7(135#M/95#W)
Back Squat-13


Then; Cash Out: 100 Double Unders
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WOD

Thrusters-5(95#M/65#W)
Pull Ups-5
Burpees-5


EMOM-20min:
--------------------------------------------

WOD

Weight Lifting:


Clean-50%x3Reps(3Sets)/60%x3Reps(3Sets)/70%x3(4)/75%x2(1)
Front Squat-60%x3Reps(2Sets)/70%x3Reps(3Sets)/80%x3(4)/90%x1(2)
Push Press-60%x3Reps(2Sets)/70%x3Reps(3Sets)/75%x3(4)/80%x2(2)
---------------------------------------------------------------------------------------
SWOD:


DB Floor Press-SM(10-20Reps)
Push Up-12
Hammer Drills-15L/15R
Tire Flip-7(AHAP)


x6 Rounds:
--------------------------------------------------------

WOD

Thursday:


Dead Lift-5(T&G AHAP)
Strict Pull Up-10


AMRAP-20min: Finish: 800M Run
---------------------------------------------

WOD

Thrusters-5
Lateral Burpees-10


x4 Rounds, Then;


Front Squats-10
Lateral Burpees-8


x3 Rounds, Then;


Hang Clean-10
Lateral Burpees-6


x2 Rounds:


For Time: Barbell Weight-135#M/95#W
--------------------------------------------------
Finish: Evil Wheel-50 Reps

WOD

Burpees-10
1 Arm Swing-20(10L/10R)53#M/35#W


AMRAP-10min; 2min Break Then:


Staggered Plyo Push Up-10
Wall Ball-20


AMRAP-10min
-------------------------------------------
Finish:


DB Strict Military Press-SM


x5 Rounds:
------------------------------------------

WOD

Squat Clean to Thruster-1
Push Press-2
Racked Lunge-4(2L/2R)


EMOM-12min(AHAP)


Thrusters-Max Reps-1min
Swings(A)(70#M/44#W) Max Reps-1min
Burpees-Max Reps-1min


2min Rest; Repeat 2 MORE Times:
---------------------------------------------

WOD

Tabata: 1 Arm Swings L/R(53#M/35#W)
-----------------------------------------------------
Front Rack Lunges-12(6L/6R)135#M/95#W
Ring Dips-12


AMRAP-20min:
-----------------------------------------

WOD

SN/OHS-2+2x3 @ 50%
SN/OHS-2+2x3 @ 60%
SN/OHS-2+1x2 @75%
SN-2(Add Weight Each Rep)


Clean/F-Squat/Jerk-1+1+1x4 @ 75%
Clean/F-Squat/Jerk-1+1+1x3 @ 80%
Clean and Jerk-2(Add Weight Each Rep)
-----------------------------------------------
SWOD:


Stone To Shoulder-3(T)AHAP
Renegade Rows-16(T-Alternating)
Hammer Drills-24(12L/12R)


x5 Rounds:
----------------------------------------------

WOD

Push Press-5(135# Plus- Men/95# Plus- Women)
Barbell Bent Row-12
Push Up-15


AMRAP-20min:
----------------------------------------------

WOD

Double Unders-15
Wall Ball-12
Swings(A)-9


AMRAP-15min: Then;


DB Floor Press-SM(AHAP)
False Grip Ring Rows-10


x4 Rounds NFT:
----------------------------------------------

WOD

Clean-3(Power or Squat @ 165#-225#M/125#-185#W)
Hollow Pull Up-7


AMRAP-15min; Then:


Front Squat-Max Reps(Same Weight As Above)
Plyo Clapping Push Up-10


x4 Rounds NFT:
------------------------------------------------------------

WOD

Burpees-20
1 Arm Snatch-10L/10R(53#M/35#W)
Hindu Push Ups-20
1 Arm Thrusters-10L/10R
V-ups-20
1 Arm OHS-10L/10R


AMRAP-25min:
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