WOD-

For time:
Run 400 meters
20 Power cleans 135#(95#)
40 Pull ups
Run 400 meters
15 Power cleans 155#(105#)
30 Chest to bar pull ups
Run 400 meters
10 Power cleans 185#(115#)
10 Ring muscle ups
Run 400 meters

WOD-

Midline Capacity:
:12 of Russian Twists with medball
:18 Hollow hold
:30 Slow compression sit ups

Every 2:30 x 7
3 Front squats (Aim for 7 sets above 70% of your 1 rep max)

Every 2:00 x 4 rounds
10 Front squats (50 – 70% of today’s heaviest set of 3)
Max calories on rower with time remaining after the squats

Rest 1:00 between each round

WOD-

For time:
10,9,8,7,6,5,4,3,2,1
Hang dumbbell clusters (Pick #)
1,2,3,4,5,6,7,8,9,10
Russian sit ups 25#(15#)

*Run or row 100 meters after each set of sit ups

WOD-

12:00 to Bench Press
Work in sets of 8 – 12 reps

With a partner,
As many rounds as possible in 20:00 of

5 Strict pull ups
7 Box jump overs 24″(20″)
9 Eye level kettlebell swings 53#(35#)

Partner 1 does a full round, then partner 2 goes

*Partners can assist on the strict pull ups

WOD-

5 Sets of:
15 Barbell hip thrusts (Use same weight as last week)

Rest 1:30 – 2:00 between each set

As far as possible in 12:00 of

2,4,6,8,10,12….

Power snatch 115#(75#)
Overhead squats 115#(75#)
Bar facing burpees

*Keep adding 2 reps each round to each movement

*Score = last full round + any reps

WOD-

3 Rounds of:
With a 2:30 clock
10 Hang power cleans 95#(65#)
8 Push press 95#(65#)
With remaining time
As many calories as possible on rower, bike, or ski erg
1 round on each machine

Rest 1:30 between each round

Rest a total of 5:00 after round 3 then,

With a 2:30 clock
10 Wallballs 20#(14#)
20 Russian twists with medball 20#(14#)
With remaining time
As many 10 meter shuttle sprints as possible (Down and back = 2 reps)
Rest 1:30 between each round

Rest a total of 5:00 after round 3 then,

For quality
30 Strict handstand push ups

WOD-

Pull up capacity:
:12 of strict pull ups
:18 hang from pull up bar
:30 Banded bent over row

For time:

Row 1200(1000) meters

Then,

5 Rounds of
8 Pull ups*
12 Toes to bar
16 Double unders

Then,

Row 1200(1000) meters

*Scale up to chest to bar pull ups

WOD-

As many rounds as possible in 22:00 of
Run 400 meters
8 Front rack lunges 95#(65#)
8 Front squats 95#(65#)

Post WOD:
3 – 5 rounds for quality of:
20 Alternating bicep curls with dumbbells
10 – 15 Dumbbell floor press

WOD-

Midline Capacity
5 Rounds of:
:12 of Russian twists
:48 bicycle kicks

Every 2:30 x 7
2 Power cleans + 1 Push jerk
*Reset after first power clean

For time:
5 Rounds for time of:
5 Burpee box jump overs 24″”(20″”)
1 Clean and jerk (Pick #)*
* Add 1 clean and jerk each round

Example:
Round 2
5 Burpee box jump overs
2 Clean and jerks

10:00 Time cap

WOD-

As many rounds as possible in 20:00 of
Row 15(12) calories
9 Dumbbell thrusters (Pick your #)
7 Strict toes to bar

Post WOD:
5:00 Recovery row at 1 damper
Couch stretch 2:00 per side