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Last 7 WODS

Barbell: Bench Press 4×3

WOD:
BUY IN: 300m Waiters Carry (2 KBs)
Team of 2: 4 Rounds
25 Hand Release Push Ups
20 OH Lunges (choose weight)
10 Ring Row
* Split all work in sets of 5
CASH OUT: 300m Waiters Carry (2KBs)

Barbell: Back Squat
*Find a heavy triple

WOD: 3 Rounds
50/30 Cal Air Dyne
50 Air Squats
100 Double Unders
*Rest 3:00 between rounds

Gymnastics: Wtd Strict Ring Dip 5×3

WOD: 5 sets:
Every 3 Minutes, perform:
3x50m Shuttle Run
15 UB American KB Swings (53/44)
*Rest remaining time of 3 min clock

Barbell: 10 min Snatch Complex
2 Power Snatch + 2 OHS
*Find heavy complex

WOD: EMOM 8:00
Odd; 20 Double Unders + 3 Power Snatch @ 95/65
Even; 20 Double Unders + 8 Burpees
R3M
AMRAP 6:00
12 Calories on Rower
12 Thrusters (95lbs/65lbs)
R3M
AMRAP 5:00
Ladder x3 Toes To Bar
Ladder x3 OHS

 

Barbell: Power Clean
*Find a heavy TNG triple

WOD: 3 Rounds
15 Hang Power Cleans (155/105)
15 Box Jump Overs (24/20)

 

Barbell: Perform 4 sets to prep for D.T.
15 Deadlifts
10 Hang Power Clean
5 Jerk *weight should remain 95/65 or lighter

WOD: D.T. 5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

 

Barbell: Bench Press 3×5

WOD: 5 Rounds
400m Run
20 HSPU

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