WU

PRIMER X3

5 CL PULL

5 PW CL

5 CL

WOD

6 SQUAT CLEAN @60/40

8 BURPEE BOX JUMP

C.O 4 ROUND

30″ L-SIT

30″ PLANKE

30″ HOLLOW

30″ REST

 

 

WU  5 ROUND OF

5 AIR SQUAT

5 DOWN e UP

5 HOLLOW ROCK

WOD  AMRAP 20′

20 WB

15 BURPEE

10 HPC

5 T2B

WU   EMOM 8′

A 10 SN PRESS

B 6 JUMPING LUNGES

C 45″ HOLLOW

WOD  4 INTERVAL  AMRAP     4’ON      1’OFF

4 PUSH PRESS@50/35

6 C2B

8 PISTOL

10 SIT-UP

 

WU PRIMER X2

5 SN HI PULL

5 MSC SN

5 PW SN

WOD  4RFT

15 A.SWING@24/16

10 BURPEE

5 POWER SN@50/35

WU  4 ROUND OF

30″ HOLLOW

10 V-UP

rest30″

WOD  AMRAP15′

30 DU

15T2B

1 ROPE

CO TABATA RING ROW

WU PRIMER X2

5 CL PULL

5 POWER CL

5 HANG SQUAT CL

5 FS

WOD HEAVY DAY

find your 1RM off CL

1 PC+1MSC+1 FS

then AMRAP 8′

7HSC @60% of 1RM

5HSPU

 

WU 3 ROUN

5  A.SQUAT

30″ ARCH BODY

WOD 10 RFT TC 18′

10 WB

7 DL @40/60

4 RING DIP

CO 5 ROUND ME STR K2E REST30″

WU  PRIMER

5 HANG HI PULL

5 HANG MUSCLE

5 HANG POWER CL

WOD  MET TC 22′

800 MT RUN

21 HPC 50/35

21 BJ

21 A.SWING

400 MT RUN

15 HPC 50/35

15 BJ

15 A.SWING

200 MT RUN

9 HPC 50/35

9 BJ

9 A.SWING

WU PRIMER X3

CLEAN PULL 3″ START 5

POWER CLEAN 3″ CATCH

PUSH JERK 3″ TOP 5

WOD  FT TC 20′

13-11-9-7 CeJ @50/35

K2E

400 MT AFTER EACH SET

WU 3 ROUND OF

10 FS 3″ BOTTOM

5 VERTICAL JUMP

30″ PLANKE HOLLOW

WOD AMRAP 20′

400 MT RUN

20 MC@9/6

20 BJ

20 WB

CO NOES E TOES 5X30″    30″REST