WOD

AMRAP 20
5 Hang Power Clean (155/115)
10 Hand Release Push Up
15 Sit Ups
20 Double Unders

WOD

A. Push Press
5-5-3-3-1-1

B. As Fast As Possible
9-12-15-18
Strict Pull Ups
200m Run after each set

WOD

A. Hang Squat Snatch
Build to heavy triple

B. For Time
3 Rounds of
200m Sled Pull (75/55)
12 Lateral Bar Burpee
15 Overhead Squat (115/75)

Team WOD

Split gym into 2 teams
For Time
10-9-8-7-6-5-4-3-2-1
Pull Up
Push Up
Squat
Sit Up
Burpee
*Run 200m to begin WOD, between each round, and to complete WOD

Rules:

  • Runs are completed together, pace is slowest runner
  • All Pull Ups must be completed before moving on to Push Ups, etc.
  • Work together as a team, No bands, Jumping Pull Ups are OK, Teams are encouraged to be creative
  • Only 2 Athletes on team may Pull Up at same time, other movements may be completed together

WOD

Back Squat
Build to Heavy Double

AMRAP 8
5 Box Jump (24/20)
10 Kettlebell Snatch*
15 Knee to Elbow

*5 each side