WOD

Bench press A.) 4x4-6(+10) B.) 3x5(+5) Pull-ups: 3xME DB upright rows: 3x8-10 WOD: 5 rounds True push-ups x 12 Knees to elbows x 9 Full gasser RM ...

Inch worms x 3 Med ball throws(backwards) x 5 Dead bugs x 2 Deadlift A.) 4x4-6(+10), 2x4-6(+10) B.) 5 rep max(+10) RM ...

Strict press A.) [email protected]% B.) 3x5(+2.5) Chin-ups: 3xME DB upright rows: 2x8-10(+5) WOD: 8 min AMRAP Push press x 4 KB swings x 6 Toes to bar x 8 Rest 3 minutes 100 push-ups for time RM ...

Back squats A.) 4x4-6(+10) B.) 3x5(+5) SLDL: 2x5(+10) WOD: 10 rounds Burped box jumps x 5 Power clean x 3 Rest 30 seconds between rounds RM ...

Overhead squats A.) heavy double(+5) B.) 5x3(+5) WOD: "Grace" 30 clean and jerks for time RM ...

Power cleans A.) up to a heavy single B.) 5x3(+2.5) Front squats A.) 70x4, 77.5x3, 85x2, 92.5%x1+ B.) 3x5(+5) WOD: "Fran" 21-15-9 Thrusters Pull-ups RM ...

Bench press A.) 3x5-7(+10) B.) 3x5(+2.5) Pull-ups: 3xME DB upright rows: 2x8-10(+5) WOD: 10 to 1 KB swings Dynamic push-ups RM ...

Inch worms x 3 Dead bugs x 2 Med balls throws x 5 Deadlift: A.) 3x5-7(+10) , 3x5-7(+10) B.) 5 rep max(+10) RM ...

Strict press A.) 70x4, 77.5x3, 85x2, 92.5% x 1+ B.) 3x5(+2.5) Chin-ups: 3xME BB upright rows: 2x8-10(+5) WOD: 4 rounds 3 min AMRAP Rest 2 min between rounds. Start each rounds where you left off Push press x...

Back squats A.) 3x4-6(+10) B.) 3x5(+5) SLDL: 2x5(+10) WOD: 5 rounds CFB Pull-ups x 7 FR lunges x 14 Box jumps x 7 RM ...