WOD

STRENGTH: Bench Press 5 x 3 WOD: 18-15-12-9-6-3 Wall Ball @ 20/14 Box Jump @ 24/20

WOD: 20 min EMOM 2 Hang Squat Clean + 1 Jerk *Add weight each minute for as long as possible

STRENGTH: Back Squat 6 x 3 WOD: Partner’s complete 3 Rounds P1 60 second Max Calorie Assault Bike P2 AMRAP Rope Climbs

STRENGTH: Press 5 x 3 WOD: 3 Rounds 20 Deadlift @ 135/95 10 Ring Dips

WOD: Regionals 12.4 50 Back Squat @ 135/95 (off the ground) 40 Pull ups 30 SH2OH @ 135/95 50 Front Squat @ 85/65 40 Pull...

STRENGTH: Deadlift 5 x 5 WOD: 18-16-14-12-10-8 D-Ball or Sandbag Lunges Shuttle Run between sets

STRENGTH: Snatch 5 x 1 @ 70% 1RM WOD: AMRAP in 7 5 Sprawls 4 Hang Power Snatch @ 50% 3 Broad Jump

WOD: “Chelsea” 30 min EMOM 5 Pull ups 10 Push ups 15 Air squats

STRENGTH: OH Squat 5 x 3 WOD: 3 Rounds 1 min AMRAP Row 1 min AMRAP SLDL @ 75/55 1 min Ring Row 1 min...

STRENGTH: 10 min EMOM Power Clean + Hang Power Clean + Split Jerk @ 70% WOD: 25-20-15-10 KB Swing @ 24/16 kg 30 sec HS...