WOD:
“Grace”
30 Reps from Ground to Overhead
WOD:
“Helen”
3 Rounds for time of:
400m Run
21 KB Swings
12 Pull-ups
WOD:
Back Squat- 5×5
WOD:
As many rounds as possible in 8 minutes of:
3 Push Presses
3 Pull Ups
3 Push Presses
6 Pull Ups
3 Push Presses
9 Pull Ups
WOD:
Complete as many reps as possible in 7 minutes of:
Burpees
WOD:
Complete 5 rounds:
5 Tire flips
Farmer’s Carry 100m as heavy as possible
Max Rep Push-ups
For farmer’s carry walk out 50m and back 50m.
WOD:
5 Rounds Not For Time of BB Complex:
8 Power Cleans
6 Front Squats
4 Push Jerks
Start w/ a load you know you can handle and work up from there.
Rest about 3 min between each set.
WOD:
“Nicole”
AMRAP in 20 minutes of:
400m Run
Max Rep Pull-ups
WOD:
Back Squat- 5×5
WOD:
1 round for time:
3 Thrusters (95/65)
3 Chest to Bar Pull-ups
6 Thrusters
6 Chest to Bar Pull-ups
9 Thrusters
9 Chest to Bar Pull-ups
12 Thrusters
12 Chest to Bar Pull-ups
15 Thrusters
15 Chest to Bar Pull-ups
18 Thrusters
18 Chest to Bar Pull-ups