WU PRIMER 5X5 HI HANG SQUAT CL

3″ HANG

5X5 HANG SQUAT CL

3″ HANG

5X5 SQUAT CLEAN

3″ START

WOD 21-15-9

SQUAT CLEAN @61/43

HSPU

WU 3 ROUND OF

30′ PLANK

30′ REST

30′ DL KET

30′ REST

30′ AIR SQUAT

30′ REST

WOD  5 INTERVAL 2′ ON 1′ OFF

12 GOBLET SQUAT @24/16

8 DL @90/60

4 STRICT RING DIP

WU EMOM 6′

5 MC @9/6

5 DOWN 2 UP

WOD

TEAM WOD TC 20′    60-40-20

WB

BURPEE

400 RUN

CO 150 SIT UP

WU PRIMER X3

5 HI HANG POWER SN

5 HANG  POWER SN

5 POWER SN @20/15

WOD AMRAP 12′

8 POWER SN @40/25

8 C2B

8 SQUAT JUMP LATERAL BAR

CO 100 HOLLOW ROCK

WU 4 ROUND OF

10 STEP-UP

15 DL KET @16/12

30″ PLANKE HOLLOW

WOD AMRAP 20′

400 MT RUN

THEN 2 ROUND OF

9 PUSH UP

12 BOX JUMP

15 A.SWING @24/16

WU EMOM 8′

ODD 30″ HS HOLD

EVEN 4 LUNGES

4 REVENSE LUNGES

4 JUMPING LUNGES

WOD AMRAP 15′

7 HSPU

14 LUNGES BB IN BACK RACK @50/35

21 DU

CO TABATA SIT-UP

WU

2X5 OHS – REST 20″

2X5 OHS 3″ BOTTOM 3″ CATCH -REST 20″

2X5 OHS 3″ TOP

WOD FT 12-9-6-3-6-9-12

OHS @40/25

T2B

CO ARCH BODY

4X1′ -REST 30″

 

WU PRIMER X3

5 PC 3″ START

3″ CATCH

5 PJ 3″ DIP

3″ CATCH

REST 30″

WOD HEAVY DAY FIND YOUR 1 RM 1PC+ PJ  IN 15/20

THEN

30 REP FT  PC + PJ 70% 1RM

CO

30 BURPEE

WU 3 ROUND OF

10 DL EMPTY BAR

5  INDU PUSH UP 1 ARM DX

5 INDU PUSH UP 1 ARM SX

30″ REST

WOD AMRAP 12′

BI 1200 MT RUN

THEN 12 SDLHP @40/25

6 RING DIP

CO CORE 3X

1′ PLANKE

30″ REST

1′ SIDE PLANKE 30″ RX 30″ SX

30″ REST

WU PRIMER X3

S SN PULL

S MUSCLE SN

S POWER SN

WOD FT 21-15-9-6-3

PS@40/30

T2B