WOD

50-40-30-20-10 Calorie Assault Bike

*100’ sled push between rounds

Then...

Accumulate 3:00 side plank per side

Oly

Clean & Jerk

10 minutes to build to a tough but technically sound lift

WOD

For Time:

5-4-3-2-1 Clean & Jerk (135/95)

Strength

Back Squat

6 reps x 4 sets

-rest 2:00min between sets

WOD

3 Rounds For Time:

20 Wallball (20/14)
25 Situps

WOD

In teams of 2

15min AMRAP

50 Calorie Assault Bike
50 Kettlebell Swing (53/35)

-rest 5:00

15 minute AMRAP

50 Cal Row
50 No Push-Up Burpee

WOD

“The Murph”

1 Mile Run

100 Pull UPs
200 Push Ups
300 Squats

1 Mile Run

Strength

Deadlift

4-6 reps x 4 sets

-rest 2min between

 

WOD

For Time:

20 Deadlift (185/125)
20/15 Assault Bike Calories

WOD

5 Rounds:

500m row
1min Wall Sit Hold
1k Assault Bike
1min Plank Hold

Oly

EMOM x 8

6-8 Unbroken Hang Power Snatch

WOD

6min AMRAP x 2

8 Alternating Single Arm Dumbbell Snatch (50/35)
24 Double Under

-rest/walk 1:00

Strength

EMOM x 10 minutes

Odd: 4-6 Bench Press
Even: 30secs Max strict pulling variation
*ring row, strict pull-up

WOD

"Helen"

3 Rounds For Time

Strength

Back Squat

12, 10, 8, 6
-rest 2min between

WOD

5 Rounds For Time

5 Thruster (95/65)
10 Burpee
5 Clean & Jerk (95/65)
10 Burpee