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

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