WU    PRIMER X3

5 CLEAN PULL

5 MUSCLE CLEAN

5 POWER CLEAN

WOD   FT  21-18-15-12-9-6-3    TC 16′

POWER CL@60/40

WALL BALL @9/6

 

WU

EMOM 5′

1′ 10 LOADED STEP UP @16/12

2′ 10 STRICT SH PRESS

3′ 15 V-UP

WOD  8RFT    TC 16′

8 PUSH PRESS@50/35

8 BOX JUMP

1 ROPE CLIMB

 

 

WU

4 ROUND OF

30″ SIDE PLANKE

30″ REST

WOD   FT 21-15-9-3   TC 12′

DL@90/60

PULL-UPS

30 DU AFTER EACH SET

CO  SEATED LEG RAISE 5X15

WU   EMOM 10′

ODD 5FS 3″ BOTTOM

5 PP 3″ TOP

EVEN 30″ HOLLOW

WOD   AMRAP 12′ LADDER UP

3-6-9-12 THRUSTERS@40/25

2-4-6-8 RING DIP

CO  STRICT K2E 5X ME

WU

5 R

10 LUNGES

10 GOOD MORNING WITH BAND

30″PLANKE

WOD    6RFT   TC 15′

18 A.SWING @24/16

12 BURPEE

6 PISTOL SQUAT ALT LEG

CO  100 PUSH UP   TC 8′

WOD      FT

18 DL @50/35

15 BOB

12 STOH

9 RING DIP

400 MT RUN

15 DL

12 BOB

9 STOH

6 RING DIP

400 MT RUN

12 DL

9 BOB

6 STOH

3 RING DIP

400 MT RUN

WU  PRIMER X3

5 HANG SN PULL

5 HANG MUSCLE SN

5 HANG POWER SN

EMPTY BAR

WOD    FT 25/20/15/10/5

HANG POWER SN

10 BBJ AFTER EACH SET

C.O. 10 WALL CLIMB

WU   3 ROUND:

30″ HOLLOW

30″ SUPERMAN

30 DL

WOD     6RFT    TC 18′

8 PULL-UPS

12 KT CLEAN (6R+6L) @24/16

24 D.U.

C.O. 100 HOLLOW ROCK     CT 5′

WU 4 ROUND:

5 FS  from the ground

5 PUSH UP

30″ HOLLOW HOLD

AMRAP 12′ LADDER UP

3-6-9-12-15…..FS@60/40

2-4-6-8-10……STRICT HSPU

WU     PRACTICE: SPLIT JERK

WOD    FT  12-9-6-3            TC18′

SJ @60/40

BURPEE LATERAL BAR

400 MT RUN

C.O. 150 SIT UP