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′

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″