Category: WODs

A. 5 Rounds for Time: 3 Muscle Ups5 BF Burpees16 Single Arm KB Clean and Squat10 Box Jumps RX: 70/50 lb Sandbag, 35/20 lb KB B. 3-3-3-3-3 Weighted Dips..

A. 6x800m Run Then 3 rounds: 10 Glute Bridge10 Supermans B. 2-2-2 Back Squat. All sets at 80-85% 1RM.

A. 20 Minute AMRAP: 400m Run5 Burpees10 Strict Pull-ups15 Push-up Pull-unders6 Sandbag Get-ups RX: 70/50 lb Sandbag B. 3-3-3-3-3 Weighted Pull-ups

A. 2-2-2 Squat Clean. All set @ 80-85% 1RM. B. 21-15-9 for Time: Front SquatPower CleanPush Press RX: 70/50 lb Sandbag

Run 5k.

A. 15 Minute AMRAP: Run 200m 8 Over the Shoulder8 Front Squat16 Lunges8 Back Squat B. 2-2-2 Squat Clean. All reps at 85% 1RM..

A. For time: Run 400m, then 5 Rounds: 3 Bear Complex4 Muscle Ups20 Sit-ups25 Push-ups Then, Run 400m B. 3-3-3-3-3 Weighted Dips.

A. Run 5K For Time: 25 Push-ups20 Clean and Press15 Toes to Bar10 Burpees15 Toes to Bar20 Deadlift25 Push-ups B. 2-2-2 Front Squat. All reps at 85% 1RM.

A. 10x100m Run.  Rest 30 secs between efforts. B. 3 rounds of: 20 Single Leg Glute Bridge 10 Jump Squats

A. “Nasty Girls” 3 Rounds for Time: 50 Air Squats7 Muscle-ups10 Hang Power Cleans B. 5-5-5-5-5 Weighted Pull-ups