arms

WOD Conditioning:  As Many Rounds In 15 Minutes:  2 Wall Walks or MOD 5 x Box Walks 10 Box Jump Overs (24”,20”) 20 KB Swings (53,35) Total: 6 rounds (6 push-ups each round instead of wall walks, 24″, 53#)

WOD Conditioning: AMRAP 15 Min 100 M Farmers Carry 10 Push Press 25 DU’s RX(115,75) Total: 5 rounds (1.25pd, 95#)

WOD Conditioning:  Not For Time For Strength : 10-9-8-7-6-5-4-3-2-1 DeadLift  Bench Press  Front Squat From Ground  RX Male (275, 185, 155) RX Female (205, 115, 105) Total: deadlift 185#, front squats 85#, bench press 105# first 2 sets and 125# all remaining sets. Time: 27:26

Warm-up 500m row WOD Conditioning: 3 Rounds For time 21 Squat Cleans (95/65) 21 Box Jump Overs (24/20”) full feet on box Time: 18:06 (75#, 20″)

WOD Conditioning:  Cardio Killer  7 Rounds  For Total Reps  Minute 1: Max Cal Row  Minute 2: Max lateral Burpees over a plate  Minute 3: Max Double Unders Total: 10 calories, 10 burpees/push-ups, 30 double unders each round)

WOD Conditioning:  As Many Rounds in 20 Minutes  400 M Run  20 SDHP (65/95) 20 Wall Balls (25,16) Total: 3 rounds + 200m run (85# first round, 75# for remaining rounds)

WOD Conditioning: 10-9-8-7-6-5-4-3-2-1 Hang Power Clean  25 DU’s Each Round  RX(135,95) Time: 14:06 (105#)

Warm up: Washed car WOD 200m run 3 rounds of Cindy 200m run 3 rounds of 15 deadlifts, 10 hang power cleans, 5 push presses 200m run 3 rounds of Cindy 200m run 3 rounds of 15 deadlifts, 10 hang power cleans, 5 push presses 200m run 3 rounds of …

Skill-work: 3 Rounds 20 Heels elevated squat Tempo (3 sec descent) 20 Glute Ham Raises or Nordic Curls Conditioning: 3 X 7 MIn EMOM Rest 3 Mins In Between Increase Weight Every Minute for 7 Minutes to Max Weight Power Snatch Min 1: 7 Reps Min 2: 6 Reps Min …