arms

WOD 5 rounds 10 box jumps (24/20) 15 cal row 20 kb snatches (10 each arm = 20) (53/35) Time: 19:17 (1.25pd)

WOD Metcon (20 min AMRAP – Rounds) AMR 20 Mins 2 Rounds of “Cindy” 4 Squat Cleans (135/95) Total: 4 rounds + 6 air squats (completed 5th round after time expired)

WOD 25 min AMRAP w/ partner 300m row (150m each) 80 hpc (95/65) (40 each) 300m row 80 front squats 300m row 80 push press 300m row 80 front rack lunges Total; 1 round (finished with 20 back squats instead of 20 lunges after time expired)

WOD Weightlifting Bear Complex (5 Rounds Complete 7 UB Reps  for Load ) Power Clean Front Squat Push Press Back Squat Second Push Press Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on …

WOD 20 rounds – 30 seconds on and 30 seconds off 4 rounds of 30 foot sprint devils press (w/ 25# db) cal row push press (w/ 25# db) double unders Total: 92, 94, 91, 86 (363 total)

Warm up 4 X 500 M Row Repeats Rest 1:30 Between Times: 1:56, 1:54, 1:55, 1:57 WOD Metcon (AMRAP – Reps) AMR 15 Minutes 4 Bar Muscle Ups (or chest to bar pull-ups) 10 Push Jerks (95/65) 30 DU’s Total: 6 rounds + 5 push jerks (c2b pull-ups) 273 reps

WOD 21-15-9-6-3 Power cleans (95/75) Back squats 100m sprint between rounds Time: 15:55 rx

WOD 800 M Run Then 3 Rounds 60 DU’s 20 Deadlifts (115/75) 15 Thrusters Then 800 M Run 25 Min Time CAP ! Time: 33:10 (95)

WOD Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps),  75# Box Jumps, 20″  (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Total: 228

WOD Metcon (AMRAP – Rounds) AMR 10 Minutes 12 Power Cleans 12 Thrusters 12 Pushups (RX95/65) Total: 2 + 7 push-ups Rx (completed 3rd round after time expired) Warm-up 500m row 25 sit-ups 10 air squats 10 push-ups 10 pass throughs Post WOD 25 sit-ups