Warm-Up

• 1200 m Run
• 20 Pull-Ups

Strength & Skill

• Hang Power Clean
  1 RM Max

WOD

3 Rounds For Time:

• 15 Hang Power Cleans 135/95
• 15 Burpees

Cool-Down

• 50 Sit-Ups

Warm-Up

• 50 Double Unders
• 200ft Broad Jumps
• 2 Rope Climbs

Strength & Skill

• Back Squat
  3-3-3-3-3

WOD

For Time:

• 150 Squats
• 800 m Run
• 150 Squats

Warm-Up

• 200 m Farmer’s Carry
• 25 Burpees

Strength & Skill

• Rope Climbs

WOD

3 Rounds For Time of:

• 2 minutes Body Weight Deadlifts
• 2 minutes Rope Climb
• 2 minutes Lunges with KB overhead

Warm-Up

• 4×400 m Sprint
  The last person’s time is how long you will rest in between rounds (2 min cap).

Strength & Skill

• Strict Press
  5-4-3-2-1 RM

WOD

Tabata This:

• Pull-Ups
• Push-Ups
• Sit-Ups
• Squats

Warm-Up

• 50 Double Unders (4:1 Singles)
• 20 OHS with PVC pipe
• 20 Snatch Balance with PVC pipe

Strength & Skill

• Max Power Snatch

WOD

3 Rounds For Time of:

• 10 Snatches (135/95)
• 30 Sit-Ups (ab-mat or GHD)

Warm-Up

Death by 10 m runs:

• Run 10 m in the first minute
• Run 20 m in the second minute
• …
• Keep adding 10 meters every minute until you cannot run the distance within the minute.

WOD

Death by Push Jerks 95/65:

• 1 Push Jerk in the first minute
• 2 Push Jerks in the second minute
• …
• Keep adding 1 Push Jerk every minute until failing to complete the number of push jerks within the minute.

Strength & Skill

Max Push Jerk

Strength & Skill

• Turkish Get-Up:
  1 RM each side

WOD: “Hellen”

3 Rounds For Time of:

• 400 m Run
• 21 Kettlebell Swings 54/35
• 12 Pull-Ups

Warm-Up

• 15 Reverse Burpees
• 20 KB “Around the World”
• 30 KB Mason Twist Sit-Ups

Cool Down

Pick one of:

• 30 GHD Sit-ups
• 5 Sets of Max L-Sits

Warm-Up

• 150 ft. Lunges
• 50 ft. Caterpillar Walk
• 15 Burpees

Cool-Down

3 minutes plank holds:

• 1 minute left side
• 1 minute right side
• 1 minute center

Strength & Skill

• Power Clean:
  1-1-1-1-1

WOD: Elizabeth

21-15-9 reps of:

• Cleans 135/95
• Ring Dips

Warm-Up

• 800 m Run
• 20 Good Mornings PVC
• 20 OHS PVC
• 50 Sit-Ups

Cool Down

• 50 2-count Flutter Kicks

Strength & Skill

• Snatch work

WOD

21-15-9 reps of:

• Box Jumps 24/20
• Power Snatch 75/45
• Knees to Elbows

Warm-Up

• 200m Farmers Carry 53/35
• 200 m Sprint

Cool Down

• 2 min Plank Hold
• Stretch