WU EMOM 8′

ODD 5 HPC 3″

EVEN 30″HS HOLD

WOD AMRAP 25′

30 AIR SQUAT

20 HPC@50/35

12 HSPU

1 ROPE

WU 3 ROUND OF

10 LUNGES

10″ HOLLOW ROCK

10 SQUAT JUMP

10″ SUPERMAN ROCK

WOD AMRAP 16′

10 LUNGES PLATE OH @20/10

15 PULL-UPS

20 BOX JUMP

25 V-UP

WU EMOM 8′

ODD 15 MC

EVEN 5 HPS

WOD TC 15′

40 WB @9/6

20 HPS 50/35

30 WB

15 HPS

20 WB

10 HPS

 

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