WOD

Overhead squats Up to heavy double(+5-10) WOD: 5 rounds Power cleans x 5 @ 75% BW Burpee box jumps x 7 Chest to bar pull-ups x 9 RM ...

Power cleans A.) 2RM (+5-10) B.) 5x3(+2.5) Front squats A.) 65/72.5% x 3, 80/87.5% x 2 B.) 3x5(+5) WOD: For time Thrusters: 12-9-6 @ 80% BW Toes to bar: 15-12-9 1 arm farmer carry: 50 y R/ 50 y...

Bench press A.) 3 x 5-7(-20) from 5RM B.) 3 x 5(+2.5) Pull-ups: 3 x ME DB upright rows: 2x8-10 WOD: 4 rounds 2min Full gasser Shoulder to overhead x AMRAP Rest 1 min between rounds RM ...

Deadlift A.) 3 x 5-7(-20) from 5 RM , 3 x 5-7(-10%) B.) 5 rep max(+10) WOD #1: 8 min AMRAP Hang power snatch x 6 Burpees x 6 1/2 gasser Rest 2 minutes WOD #2: 8 min...

Deadlift A.) 3x5-7(-20#) from 5 RM, 3x5-7(-10% from working weight) B.) 5rep max(+10) WOD #1: 8 min AMRAP Hang power snatch x 6 Burpees x 6 1/2 gasser Rest 2 minutes WOD #2: 8 min AMRAP Hang power clean...

Strict press A.) 65/72.5% x 3, 80/87.5% x 2 B.) 3x5(+2.5) Chin-ups: 3xME BB upright rows: 2x8-10 WOD: 12 min AMRAP Push press x 5 @ BW True push-ups x 10 Double unders x 20 RM ...

Back squats A.) 3x5-7(-20#) from 5RM B.) 3x5(+5) SLDL: 2x5 WOD: 21-15-9 Power cleans Front squats T2B or K2E RM ...

Overhead squats HT(+5) WOD: "Harper" 23 min AMRAP 9 C 2 B pull-ups 15 power cleans 21 squats 400m run with plate (45#) RM ...

Power clean A.) up to 3 rep max(+5-10) B.) 5x3(+2.5) WOD: 12 min AMRAP KB swings x 15 Plate pinch FC x 20 yards Russian twist x 30 reps RM ...

Bench press A.) 5 rep max B.) 3x5(+2.5) 1 arm DB rows: up to heavy 10 WOD: fight gone wrong 1min max reps each resting 1 minute between each round DB thrusters Power cleans Box jumps Push press DB push-up/rows RM...