WU PRIMER X3

5 HANG MUSCLE SN

5 HANG POWER SN

5 HANG SQUAT SN

WOD AMRAP 15′

200 MT RUN

10 HSPU

5 HANG SQUAT SN @40/25

WU

2X5 OHS R 30″

2X5 OHS      3″ BOT    3″ TOP

2X5 OHS  3″ TOP

WOD  TC 13′

10-9-………-2-1

OHS

BURPEE LATERAL BAR

CO 5X2 STRICT PULL UPS

3 STRICT PULL UPS

4 STRICT PULL UPS  R 30″

 

WU 4 ROUND OF

30″ HOLLOW

10″ HOLLOW ROCK

20″ CURVE

10″ CURVE ROCK

WOD 4 RFT TC 22′

400 MT RUN

21 DL @50/35

15 HPC @50/35

9 C2B PULL UPS

WU 4 ROUND

5″ RING DIP TOP POS

5″ RING DIP BOTTOM POS

15 KB DL @16/12

REST 30″

WOD 6 INTERVAL 3′ ON 1′ OFF

30 DU

15 A.SWING

5 RING DIP

 

WU

2X10 CL HI PULL R 30″

2X10 MUSCLE CLEAN R 30″

2X10 POWER CL R 30″

WOD HEAVY DAY

IN 12′ FIND YOUR 3 RM PC TNG

THEN AMRAP 7′ LADDER UP

3-6-9… PC @60/45

2-4-6—T2B

 

WU 3 ROUND OF

5 FS 3″ BOTTOM

5 PP 3″TOP

5 DOWN IN UP

WOD FT 800 MT RUN

21 THRUSTERS @40/25

21 BBJ

400 MT RUN

15 THRUSTERS @40/25

15 BBJ

200 MT RUN

9 THRUSTERS @40/25

9 BBJ

WU PRIMER X3

5 SN HI PULL

5 MUSCLE SN

5 POWER SN

WOD TEAM X2 TC 18′

4RFT 40-30-20-10

PS@40/25

WB @9/6

15 BURPEE synchronized after each set 

CO 100 LOADED SIT UP TEAM @9/6

WU PRIMER X3

5 POWER CL 3″ CATCH

5 FS 3″

5 PJ 3″ CATCH

REST 30″

WOD HERO “HAMMER”

5 PC

10 FS

5 PJ

20 PULL-UPS

REST 30″

WU EMOM 8′

ODD 10 KB DL @16/12

10 AIR SQUAT

EVEN 30″ PLANKE

WOD 4 RFT

400 MT RUN

10 KB SN 5+5 ALT ARM@24/16

15 BURPEE

20 GOBLET SQUAT 24/16

WU 4 ROUND OF

5 GOOD MORNING BB @20/15

30″ SUPERMAN

30″ HOLLOW

WOD 21-15-9-3 TC 12′

DL @90/60

PULL UPS

TABATA V-UP