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

 

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