STRENGTH/SKILL

Every :90s, alternating between 1 & 2

1. 5 DL with 1sec pause at knee (55%1RM)
2. 1 Turkish Get-Up ea side (stand only)

 

WOD

10-8-6-4-2-10 Shuttle Runs

10-8-6-4-2-10 Burpees

STRENGTH/SKILL

OTMx10min, alternate between 1 and 2

1. Three position Power Snatch
2. 4 single arm DB z-presses (4ea)

WOD

OTMx16min, complete 4 cycles

• Min 1, 120’ sled push
• Min 2, Rest
• Min 3, 30s max slam balls
• Min 4, Rest

Strength/Skill

OTMx10min alternate between 1 and 2

1. 5DB Floor Press @ 3/1/x/1
2. 3-5 Strict Pull-ups

PARTNER WOD, In 12mins:

5rds ea, follow the leader style

• AB Cals 12/9
• 10 WBs 20/14

Time remaining, Max AB CALS

 

STRENGTH/SKILL

OTM x 10, alternating between

• 5KB Goblet Squats
• 4-7 inverted chins

WOD

10AMRAP, Partner

• 15 alternating DB Snatch
• 12/9 CAL Row
• 9 ring pushups

STRENGTH/ SKILL

Hang Power Cleans

Strict chin-ups

 

WOD (12 mins for max reps)

:20s on, :10s Off

• Slam balls
• burpees
• Loaded step ups

Strength/Skill

• Floor Press
• Suitcase Step Back Lunges

WOD (4rds, on a 3min clock)

In 1min and :30secs, complete:

• 5 Strict toes to ring
• 10 Single DB push press (5ea)
• Max Row in distance w/time remaining

STRENGTH/SKILL

• HEAVY BUT PERFECT BACK SQUAT or FRONT SQUATS
• DB ROWS

WOD 5RDS for total reps

• :30s Assault Bike (Cals)
• :30s REST
• :30s KB high pulls
• :30s REST

WOD THIRTY

STRENGTH/SKILL

• Deadlifts
• DB Split Jerks

WOD (For Time, 12min soft cap)

• 400m run
• 9 Goblet Squats (70/53)
• 400m run
• 15 Goblet Squats
• 400m run
• 21 Goblet Squats

 

 

You should see these three brothers and their mom now…after CrossFit.

STRENGTH/SKILL

• Back or Front Squat
• DB Rows

WOD

• Bike
• Burpees
• Sled Push