WU 4 ROUND OF

7 THRUSTERS EMPTY BAR

7 DOWN V UP

WOD TC 16′ 3RFT

20 PP @40/25

20 T2B

THEN 15-12-9

THRUSTERS

BOB

CO 6 ROUND HOLLOW

30″ ON  30″ OFF

WU PRIMER X3

5 DL 3″ START

5 HPC 3″ CATCH

5 PJ 3″ CATCH

WOD TC 25′

30 DL  15 BOB 30 HPC 15 T2B 30 PJ

20 DL 10 BOB 20 HPC 10 T2B 20 PJ

10 DL 5 BOB 10 HPC 5 T2B 10 PJ

WU PRIMER X3

5 SN HI PULL

5 MUSCLE SN

5 POWER SN

WOD 21-15-9-3 TC 16′

POWER SN @40/25

PULL UPS

10-20-30-40 DU AFTER EACH SET

WU 4 ROUND

5 DL WB

5 MC WB

5 THRUSTERS WB

REST30″

AMRAP 15′ LADDER UP

2-4-6-8…DL @90/60

3-6-9-12…WB

4-8-12-16 KB SN

WU PRIMER X3

5 HI HANG SQUAT CL

5 HANG SQUAT CL

5 SQUAT CLEAN

WOD 4RFT

400 MT RUN

14 SQUAT CLEAN @5O/35

7 HSPU

WU 3 ROUND OF

10 P.PRESS 3″ TOP

10 RUSSIAN SWING

30″PLANKE

WOD HERO: “JACK”   AMRAP 20′

10 PUSH PRESS @50/35

10 KET SWING @24/16

10 BOX JUMP

CO TABATA SQUAT

WU EMOM 5′

A 5 PJ

B DOWN UP

C 1 ROPE

WOD  TC 16′   30-20-10-5

PJ @50/35

BURPEE

1 ROPE AFTER EACH SET

 

WU 4 ROUND OF

30″ HOLLOW

30″ CURVE

10 LUNGES

10 AIR SQUAT

WOD 9-15-21    TC 16′

LUNGES BB IN FRONT RACK @40/25

PULL UPS

REST 2′

15-12-9

FRONT SQUAT @50/35

T2B

 

WU 4 ROUND OF          TC 22′

10 LOADED STEP UP 16/12

30″ PLANKE

REST 30″

WOD FT 800 MT RUN then

4RFT 7 A. SWING@24/16

7 BJ

then 400 MT RUN

2RFT 14 A.SWING

14 BJ

then 200 MT RUN

21 A.SWING

21 BJ