WOD

WOD “Chelsea” EMOM 30 mins 5 Pull-ups 10 Push-ups 15 Squats Work 4 Sets A1) Single Arm DB Bentover Row x6/side Increasing A2) DB Revers Flies x8 (quality)

Work Back Squats 2×2 @75% 2×2 @80% 2×2 @85% WOD 3 Rounds 75 DU 50 Air-Squats 15 Power cleans 135/95# Cap: 20 mins Finisher 100 sit-ups for time

Work EMOM 12 mins Even: 5 HSPU Odd: 30 DU WOD AMRAP 4 mins 200m Run 15 Power Snatches 95/65# Max Wallballs 20/14# Rest 3 mins AMRAP 4 mins 200m Run 10 Power Snatches 115/80# Max Wallballs Rest 3 mins AMRAP 4 mins 200m Run 5 Power Snatches 135/95# Max Read more…

Work A1) Chin-ups 5×4 (Weighted if able) A2) Single Leg Deadlift 5×6/side Increasing WOD 21-15-9 OHS 95/65# Sit-ups KBS 24/16kg Push-ups Finisher 50 T2B

Work BB Strict-Press 5×2 Increasing WOD For Time: 30 Cal Row 30 box jumps 24”/20” 30 thrusters 95/65# 30 Pull-ups 30 Thrusters 95/65# 30 Box jumps 24”/20” 30 Cal Row Cap: 30 mins

WOD “Nutts” 10 HSPU 15 Deadlifts 250/170# 25 Box Jumps 24”/20” 50 Pull-ups 100 Wallballs 20/14# 200 DU 400m Run w/ plate 45/25# Cap: 50 mins

Work Bench Press 5-4-3-2-1-1 Increasing WOD 3 Rounds 30 Hang Power Cleans 115/80# 30 Wallballs 20/14# 30 Cal Row

Work Front Squats 2×2 @75% 2×2 @80% 2×2 @85% WOD “Fight Gone Bad” 3 Rounds of max reps 1 min Wallballs 20/14# 1 min SDHP 75/55# 1 min Box Jumps 20” 1 min Push-Press 75/55# 1 min Cal Row 1 min Rest

Work 20 MU for time or MU practice (20 mins) WOD AMRAP 18 mins 200m Run 10 Pull-ups 20 OH Walking lunges 45/25# 12 KBS 24/16kg

Work EMOM 12 mins Deadlifts 3 sets 3 reps @80% 2 reps @85% 1 rep @90% Rest WOD 4 Rounds 9 Burpees 12 Thrusters 75/55# 15 KB Deadlifts 32/24kg 18 sit-ups