Blog

a. push press 5 x 3 b. split jerk 3 x 3 c. amrap 10 10 hand release push ups 15 situps 30 double unders

amrap 20 10 toes to bar 10 single arm devil press 10 box jump 24 / 20 switch arms each round

A. Back Squat wave 3 X ( 5 – 3 – 1 ) B. 14 min running clock 3 min wall ball 3 min cal rest 1 min 2 min wall ball 2 min cal rest 1 min 1 min wall ball 1 min cal

For time ( 20 min cap ) 100m run 20 deadlifts 155 / 105 10 strict pull ups decrease deadlift by 2 and pull up by 1 each round

A. Power clean EMOM 5 min Emom x 3 5 min EMOM x 2 5 min EMOM x 1 Rest 2 min between rounds B. amrap 10 15 situps 10 hollow rocks 5 strict hanging straight leg raises

Amrap 20 250m run 25 wall balls 3 rope climbs

A. Bench press Wave 3 rounds 5 – 3 – 1 B. Amrap 15 – partner wod Share 30 cals Share 40 ring push ups

10 rounds , 20 min cap 300m row / 250m / 15 / 12 cal bike 6 hang power cleans 115 / 75 9 front squats 115 / 75

3 x 6 min amrap rest 3 min a. 6 min amrap 10 snatch 75 / 55 30 double unders b. 6 min amrap 10 snatch 75 / 55 10 burpees c. 6 min amrap 10 burpees 30 double unders

a. deadlift 5 – 5 – 5 3 – 3 – 3 2 – 2- 2 b. partner wod 225 cal bike or ski for time – partition however you want. partners stand 15m away from machine – so you have to physcially tag hands and shuttle run to machine.