WOD:
Four sets of:
Single-Arm Press x 4-6 reps each arm
Rest 90 seconds
then…
15-12-9 of:
Power Clean (185/125)
Handstand Push-ups
WOD:
Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
then…
4 Rounds of:
20 Kettlebell Swings
20 Wall Ball Shots
200 Meter Run
Rest 2 minutes
WOD:
Back Squats-Heavy set of 3
Rest 2-3 minutes between sets and use the
time to work shoulder mobility
then…
Complete as many rounds and reps as
possible in 10 minutes of:
5 Man-Makers
10 Pull-Ups
15 Box Jumps
Man-Maker= DBs to ground, kick back, push-up,
row left, row right, jump feet in, power clean, push press.
WOD:
3 Rounds for time of:
100m Farmers Walk
10 Push-ups
20 Sit-ups
30 Squats
WOD:
3 Rounds for time of:
400m run
30 OHS
21 Pull-ups
WOD:
5 Rounds for time on the 3 minute mark of:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
WOD:
7 Rounds for time on the 3 minute mark:
400m run
12 Toes to bar
WOD:
Death by Power Clean
For 20 minutes
On the first minute complete one power clean
On the second minute complete two
On the third minute complete three…etc
Men:135#
Woman: 95#
Reps don’t have to be consecutive. If you don’t complete
the designated amount of reps for that minute, start back
at the beginning (1 rep, then 2 reps…etc until the 20
minutes is up.
WOD:
Deadlift- Set of 3
then…
Tabata
Push-ups
Squats
WOD:
4 Rounds of:
1 min max shoulder to overhead
1 min max Double-Unders
1 min rest