WODs

A. Every 90 sec. x 7:
2 Clean & Jerk
*All sets between 70-90%.

B. Five rounds (not for time):
15 sec. L-sit
10 reps Superman Raise
15 sec. Frog Stand
*Work with a partner and alternate your efforts.

A. EMOM x 10:
Gymnastics pull
*You choose the movement and reps.

B. Half Cindy
AMRAP in 10 min:
5 Pull-ups
10 Push-ups
15 Squats

For time:
10 Overhead Squats 70/45kg
Run 800m
20 Front Squats 70/45kg
Run 400m
30 Back Squats 70/45kg
Run 400m
20 Front Squats 70/45kg
Run 800m
10 Overhead Squats 70/45kg
*All barbell work is from the ground.

7:00am
“Fight Gone Good”
Three rounds for reps:
1 min. Wall Ball 9/6kg
1 min. Hang Power Clean 40/30kg
1 min. Overhead Lunge 20/15kg
1 min. Push Press
1 min. Burpees
1 min. Rest

A. Deadlift: Work to a heavy triple.
*Re-grip/reset between each rep.

B. Partner WOD:
30-20-10 reps of Toes to Kettlebell (each)
*The partner not doing T2KB must hold the top of Deadlift Position 100/65kg.

A. EMOM x 10:
2 x Snatch

B. Five rounds for time of:
12 Power Snatch 35/25kg
35 Double-unders

With a continuously running clock:
0-5 min:
Run 800m

5-10 min:
10-8-6-4-2 reps of:
Burpees
KB Swings 24/16kg

10-15 min:
Bear Crawl 100m

15-20 min:
Run 800m
*Each element is for time – your score is your total time.

A. Back Squat 3×10.
*Maintain the same across.

B. 100 Thrusters for time.
*42.5/30kg

7.00am
EMOM for as long as possible:
1. 15 x 10m shuttle run.
2. 15 Burpees (6″ jump and touch)
*If you fail before 20 minutes, sit out for 1 min. and resume until the 20 minute mark.
*If you make it to 20 minutes without failing, add 1 burpee per round until you can no longer stay in the cycle.