WOD - Strength
Time Cap:  16 Minutes
7 RM Strict Press
7 RM Push Press

WOD
3 Rounds for Time
Time Cap:  24 Minutes 
20 Shoulder to Overhead 45/30
30 Ring Rows
400m Run
50 DUs
RxD+:  60/40



WOD - Strength
Touch and Go Power Snatch - Time Cap:  16 Minutes
3-3-3 

WOD
AMRAP 16 Minutes
21 Box Jumps
15 HSPU
9 Power Snatch 60/40
RxD+:  80/50  RxD-:  50/35, DB Push Press 5/10



WOD - Strength
2 RM Thruster in 15 Minutes

WOD
"Fran"
21-15-9
Thrusters 42/30
Pull Ups

WOD - 1
1km Run for Time

WOD - 2
For Time - 20 Minute cap
50 DUs
45 Sit Ups
400m Run
35 T2B
30 Plate Ground to Overhead 20/15
25 Pull Ups
20 Plate Front Squats
15 Overhead Plate Lunges (each leg)
10 Burpees onto Plate
RxD+ 25/20, C2B



WOD - Strength
17 Minutes to find a Max for Complex:
3 Power Clean + 3 Front Squat + 3 Jerk

WOD
"DT"
5 Rounds for time - 20 Minute Cap
12 Deadlift 50/70
9 Hang Power Clean
6 Push Jerk



WOD - Strength

Skill/Progression
2 minutes AMRAP DUs to Score
5 minutes Skill work each of:
Rope Climbs
Handstand/HSPU
Pull Ups/Kipping/Banded Pull Ups

Partner WOD

One partner holds while the other works - break Up as you like.
18 Minutes AMRAP
40 Pull Ups *Partner Holds Handstand*
40 Power Cleans 60/40 *Partner in Plank Position*
8 Rope Climbs *Partner in a Squat Hold*
40 KBS 24/16 *Partner holds onto their KB by their side*
200m Single KB carry (both partners)






WOD - Strength

EMOM 5 Minutes
5 Back Squat at 60%
Rest 1 Minute
EMOM 5 Minutes
3 Back Squat at 65%
Rest 1 Minute
EMOM 5 Minutes
1 Back Squat at 75%

WOD
8 Minute AMRAP
4 Muscle Ups
8 KBS 24/16
12 Wall Balls

RxD+:  32/24
RxD-:  C2B






WOD - Strength
12 Minutes
1 RM Squat Snatch
Then:
1 Rep at 80% every 30 seconds for 5 Minutes

WOD
2 Rounds for time - Time Cap:  14 Minutes
20 Pull Ups
16 T2B
12 OHS 45/30
8 Power Snatch

RxD+:  C2B, 60/40




WOD - Strength
15 Minutes to find a 5 RM Thruster

WOD
15 Minute Cap
4 Rounds for Time:
12 Thrusters 45/30
12 Box Jumps
48 DUs





WOD - Strength
In 17  Minutes:
3 RM Strict Press
3 RM Push Press
3 RM Jerk

WOD
11 Minute AMRAP
8  HSPU
12 Hang Power Clean 60/40
200m Run

RxD+:  75/50
RxD-:  20 second HS Hold, 50/30






WOD - Strength
1 Deadlift - 75-80% every 30 seconds
Time:  10 Minutes

WOD
Time:  13 Minutes
21-15-9
Deadlift 100/70
Bar Facing Burpees




HELGRAREN
40 Minute Cap

Helen

3 Rounds:
400m Run
21 KBS 24/16
12 Pull Ups

Grace
30 Clean and Jerk 60/40

Karen
150 Wall Balls

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