Category: WODs

A. 5-4-3-2-1 Squat Clean, start @ 80% 1RM. B. 21-15-9 for Time: Pull-ups Sandbag Thrusters RX: 70/50 lb Sandbag

A. Run 5K B. 3-2-1 wave, Push Press. Start @ 80% 1RM.

A. 5-4-3-2-1 Back Squat, start at 80% 1RM B. 8 min AMRAP: 10 Sandbag Squat Cleans 12 Sandbag Shoulder to Shoulder 14 Air Squats RX: 70/50 lb Sandbag

A. “Power Flow”: Super Burpee Power Clean Front Squat Shoulder to Shoulder x 2 Back Squat Push Press Full flow = 1 rep Do 3 rounds of 5 reps, run 400m between rounds. RX:70/50 lb Sandbag B. 5-4-3 wave, Shoulder Press. Start at 70% 1RM.

A. 5-4-3 Wave, Deadlift. Start at 70% of 1RM. B. “Power Flow”: Power Clean Front Squat Push Press Lunge Each Leg Push Press Shoulder Slam Full flow = 1 rep Do 3 rounds of 5 reps, rest 1 minute between rounds. RX:70/50 lb Sandbag

A. 4 Rounds for Time: Run 400m 4 Brute Ball Over the Shoulder (150/100) 8 Handstand Push-ups 12 Box Jumps (24″/20″) Wear a 20/15 lb Weight Vest B. 5-4–3-2-1 Push Press. Start @ 80% 1RM.

A. 3-2-1 Wave, Front Squat. Start at 80% 1RM. B. 21-15-9: Sandbag Lunges (each leg) KB Swings Ring Dips RX: 70/50 lbs Sandbag 2/1.5 kg Kettlebell

A. Ascending Pyramid (start with 1 the first minute, 2 the second, until you cannot complete the required number in a minute): Ground to Overhead Then: Pull-ups RX: 70/50 lb Sandbag B. 5-4-3-2-1 Push Press. Start at 80% of 1RM.

Run 5K Not for time: 25 Sandbag Getups RX: 70/50 lb Sandbag