Zercher Squat x5

WOD

3 Rounds

200m Med Ball Run (20/14)
10 Alternating Pistols
10 Power Cleans (135/95)
 
15.2

On the 3min
2 Rounds

10 OH Squats (95/65)
10 C2B Pull Ups

12 OH Squats
12 C2B Pull Ups

14-16-18-20
 
Row Sprints 8x200m

WOD

21-15-9

Wall Ball (20/14)
Hand Release Burpee
 
Front Squat x7

WOD

4 Rounds
Alternating Every 90sec

200m Run

1 Clean (185/125)
3 HSPU
5 Box Jumps (24/20)
 
Bench Press x3

WOD

10min Ascending AMRAP
2-4-6-8-10-12-14....

OH Squat (95/65)
T2B
Russian Swings (32/24)
 
Back Squat 3x7 @70% 1RM

WOD

TABATA

Thrusters (95/65)
Pull Ups
 
OPEN 15.1/15.1a

9min AMRAP

15 T2B
10 Dead Lift (115/75)
5 Snatch (115/75)

then

6min to Establish
1RM Clean & Jerk

*Scaling and Masters available
 
OH Lunge x3each

WOD

5 Rounds
30sec Max Reps
KB Floor Press (24/16)
V-Ups
Double Unders
-REST-
 
Dead Lift x5

NO WOD!!
 
Thruster x3

WOD

ISABEL
30 Snatches (135/95)