WU  PRIMER X3

5 SN HI PULL

5 MUSCLE SN

5 POWER SN

WOD LADDER 10-1 TC 15′

POWER SN @50/35

LUNGES BB IN FRONT RACK

CO STRICT  RING DIP

5XME REST30″

WU 3 ROUND OF

5 SQUAT 3″ BOT

30″ HOLLOW

5 DOWN e UP

30″ ARCH BODY  aka SUPERMAN

WOD AMRAP 20′

20 AB MAT SIT-UP

15 A. SQUAT

10 BURPEE JUMP AND TOUCH @15cm

5 T2B

1 ROPE CLIMB

WU PRIMER X3

5 POWER SN

5 DEEP POWER

5 SQUAT SN

WOD 10 RFT TC 16′

7 A.SWING @24/16

5 HSPU

3 SQUAT SN @50/35

WU  3 ROUND OF

5FS 3″ BOTTOM

5PP 3″ TOP

5 DOWN 2 UP

AMRAP 25′

50 DU

then 3 round of

1o THRUSTERS@40/25

8 BURPEE LATERAL

6 RING DIP

WU EMOM 6′

ODD 2 SH PRESS 2″ TOP

2 PUSH PRESS 2″DIP 2″ TOP

2 PUSH JERK 2″ DIP 2″ TOP 2″ CATCH

EVEN 40″ HOLLOW

WOD  LADDER-UP 14′

3-6-9….STOH

2-4-6….BOX JUMP

1-2-3….C2B

SEAT LEG RAISE 5X15

 

WU Primer x4

5 HANG HI PULL

5 MUSCLE CL

5 HPC

WOD FT    TC 20′

17-15-13-11-9-7 WB

7-9-11-13-15-17 HPC @50/35

400 MT EVERY 2 SET

SPRINT 10X20 M1

 

W.U. 3 ROUND OF KET

5 CLEAN dx @16/12

5 PP dx

5 CLEAN sx @16/12

5 PP sx

AMRAP 15′

8 GOBLET SQUAT

7 T2B

12 CeJ

7 BURPEE

16 A.SWING

C.O.

HOLLOW HOLD

8X30″ ON

30″ OFF

 

WU

EMOM 8′

ODD 15 MC

EVEN 10 MUSCLE SN

5 DOWN e UP

AMRAP 25′

30 WB @9/6

20 BURPEE

10 HPS @40/25

WU 3 ROUND WITH BAND

10 GOOD MORNING

10 AIR SQUAT

10 SH.PRESS

WOD HEAVY DAY  AMRAP 12′

15 DL @50/35

10 PC

5 PP

CO

STRICT PULL UPS

5XME

rest 30″

 

WU PRIMER X3

5 SN HI PULL 3″ START

5 MUSCLE SN 3″B

5 POWER SN 3″ CATCH

TEAM WODx2

40 ps @40/25

40 BURPEE

40 K2E

400 MT RUN

30 PS

30 BURPEE

30 K2E

400 MT RUN

20 PS

20 BURPEE

20 K2E

400 MT RUN