WOD

400m run Then "Fran" Then 400m run RM Sent from my iPhone ...

Power cleans A.) up to 3 Rep max B.) 5x3(+5) Prowler work x 20 yards High + 10 slam balls Low + 10 KB swings 6-10 reps RM Sent from my iPhone ...

Push press: A.) 3x3-5(+10) Strict press: B.) 3x5(+5) Chin-ups: 3xME DB upright rows: 2x8-10 WOD: 8 min AMRAP Push press x 4 KB swing x 6 Toes 2 bar x 8 Rest 3 minutes: then 100 push-ups for...

Inch worms x 3 MBT's x 5 Box jumps: 5x3 Deadlift A.) 3 RM B.) 5 RM(+10) Evil wheels: 2x15-25 RM Sent from my iPhone ...

Bench press A.) 3 RM B.) 3x5(+5) 2 arm DB bent rows: 3x8-10 BB upright rows: 2x8-10 WOD: 5 rounds 15 double unders 12 true push-ups 9 pull-ups RM Sent from my iPhone ...

Back squats A.) 3 rep max B.) 3x5(+5) SLDL: 2x5(+10) WOD: "DT" 5 rounds Deadlift x 12 Hang power cleans x 9 Push jerk x 6 RM Sent from my iPhone ...

WOD: 16.1 RM Sent from my iPhone ...

A.) Push press: 3x3-5(-20) B.) strict press: 3x5(+5) Chin-ups: 2xME WOD: 12 AMRAP Power snatch x 3 Ball slams x 9 Lateral bar over burpees x 6 RM Sent from my iPhone ...

Power cleans A.) 5 rep max B.) 5x3(+5) EMOM x 15 minutes Minute 1: double unders x 40 Minute 2: toes to bar x 10-15 Minute 3: KB swings x 12-15 RM Sent from my iPhone ...

Bench press A.) [email protected]% B.) 3x5(+5) Pull-ups: 2xME DB upright rows: 2x10(week 1 weight) WOD: 21-15-9 DB snatch R DB snatch L Burpees Then: 3 minute max distance shuttle run RM Sent from my iPhone ...