Category: WODs

A. 5-4-3-2-1 Back Squat. Start at 80% 1RM. B. 3 Rounds for Time: 15 Squat Cleans 20 Front Rack Lunges 25 Deadlifts RX: 70/50 lb Sandbag

A. 10,9,8,…3,2,1 reps for Time: Back Squat Over Head Press Then: 50 Brute Force Burpees with a partner (If you don’t have a partner, complete 25 with a 1:1 work:rest cycle) Finish with a 1 mile Run. B. 5-4-3-2-1 Push Jerk. Start at 80% of 1RM.

A. 3-2-1 Wave, Deadlift. Start at 80% 1RM. B. 8 min AMRAP: 10 KB Swings 8 Power Cleans RX: 32/24 KG Kettlebell 70/50 lbs Sandbag

A. 5 rounds for time: 400m Run/500m Row 14 Pull-ups 10 Shoulder to Shoulder 8 Lunges (each leg) RX: 70/50 Sandbag or Brute Ball B. 3-2-1 Wave Shoulder Press. Start at 80% 1RM.

A. 5-4-3-2-1 Deadlift. Start at 80% 1RM. 5-4-3-2-1 Clean. Start at 80% 1RM. B. 8 min AMRAP: 10 Power Clean 8 Brute Ball Over the Shoulder 6 KB Swings RX: 70/50 lbs Sandbag/Brute Ball 70/53 lbs Kettle Bell

A. Every Minute on the Minute for 20 mins: Min 1: 10 Power Cleans Min 2: 15 Toes to Bar Min 3: 10 Pull-ups Min 4: 20 Push-ups Wear a weight vest if you have it. RX: 70/50 lbs Sandbag B. 3-2-1 Wave, Shoulder Press. Start at 80% 1RM.

A. 3-2-1 Wave, Back Squat. Start at 80% 1RM. B. 15-12-9 for Time: Shoulder Slam Floor Press Burpees Deadlifts RX: 70/50 lbs Sandbag

A. 5-4-3-2-1 Back Squat. Start at 80% 1RM. B. Run 5K