WU EMOM 8′

ODD 10 KB DL @16/12

10 AIR SQUAT

EVEN 30″ PLANK

WOD 4RFT

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 with BB 20/15

30″ SUPERMAN

30″ HOLLOW

WOD 21-15-9-3    TC12′

DL @90/60

PULL UP

CO TABATA V-UP

 

WU EMOM 8′

ODD 5 MED BALL CL + 5 DOWN 2 UP

EVEN

5 MSC SN

5 PW SN

5 DEEP PW SN

WOD  9RFT  TC 16′

9 WB 9/6

6 BURPEE

3 PS @50/35

CO  TEAM X2

100 SIT UP

WU 4 ROUND OF

5 AIR SQUAT 3″ BOTTOM

10 HINDU PUSH UP

20″ PLANK

AMRAP 25′

400 MT RUN

30 AIR SQUAT

15 PUSH UP

1 ROPE

WU PRIMER X3 empty bar

5 Muscle CL

5 POWER CLEAN

5 HANG SQUAT CLEAN

5 PUSH JERK

WOD heavy day 15′

find your 1 RM OF: 1 PC + 1 HSC +1 PJ

then AMRAP 7′    70% 1RM

3 PC

6 HSC

9 PJ

WU PRIMER X3

5 CL PULL

5 MSC CL

5 PW CL

WOD  AMRAP 15′ LADDER UP

3-6-9…..PC @50/35

3-6-9….BURPEE LAT

3-6-9….A.SWING

WU 4 ROUND OF

5 FS empty bar

5 PP empty bar

30 SU

WOD AMRAP 15′

THRUSTERS 10 @40/25

PULL UP 15

DU 20

CO  6 ROUND OF

30″ HOLLOW

30″ SUPERMAN

W.U. PRIMER X3

5 HANG SN HI PULL

5 HANG MUSCLE SN

5 HANG SN BAND

WOD 15-12-9-6-3      TC 12′

HPS @40/25

RING DIP

C.O.

FT    150 SIT UP    TC 7′

WU

EMOM 8′

ODD 30″ HS HOLD

EVEN

10 GOOD MORNING BAND

10 SN BAND

WOD FT                  TC 17′

20-18-16-14-………..2 A.SWING @24/16

10-9-8-7-………..1 HSPU

every 2′:30″ BURPEE

TABATA

PUSH UP

 

 

WU

4 ROUND OF

5 SH PRESS EMPTY BAR

30″ HOLLOW

WOD

AMRAP 5′ BI 400 MT RUN

then 7 PJ@50/35

7 K2E                                         rest 1′

AMRAP 5′ BI 400 MT RUN

then 6 PJ@50/35

6 K2E                                         rest 1′

AMRAP 5′ BI 400 MT RUN

then 5 PJ@50/35

5 K2E                                         rest 1′

AMRAP 5′ BI 400 MT RUN

then 4 PJ@50/35

4 K2E                                         rest 1′