WODs

WOD:

5 Rounds For Time:

• 10 DB Squat Cleans (45/25)
• 1 DB O/H Lunges
• 10 DB Thrusters

CORE: 

2 Minutes Ring Holds

RANDY: 

• 75 Power Snatch (75/55)

CORE:  

• 2 Minute Hand Stand Hold

5 Rounds:  

• 10 Deadlifts (225/155)
• 30 Push Ups

CORE: 

75 Four-Count Flutter Kicks

DANNY:  

AMRAP:  20 Minutes

• 30 Box Jumps (24/20)
• 20 Push Press (115/75)
• 30 Pull-Ups

CORE:  

• 40 Med Ball Seated Throws

HLC:

10 RFT Run 150m

• 7 C2B Pull Ups
• 7 Front Squats (135/95)
• 7 HSPU

WARRIOR WOD:

Linda (3 Bars of Death):

10-9-8-7-6-5-4-3-2-1

• Deadlift: 1 1/2 body weight
• Bench press: body weight
• Clean: 3/4 body weight

WOD:

Jackie:

• Row 1000m
• 50 Thrusters (45)
• 30 Pull-Ups

CHIPPER CONNIE:

Cash In: 800m Ruck Run (75/45)

• 36 KB OH SQUAT (53/35)
• 36 TTB
• 36 KB SWING (53/35)
• 36 GROUND-TO-OVERHEAD (GTO) (115/75)
• 36 DEADLIFT (115/75)

Cash Out:  108 Double Unders

Connie’s Cash Out:  36 Burpee Ruck GTO (75/45)

WOD:

3 Rounds For Time:

• 800 m Run
• 50 Air Squats

CORE:

30 V-Ups (3 Sec. Hold)

WOD:  DIANE:

21-15-9

• Deadlifts (225/155)
• Hand Stand Push Ups (HSPU)

CORE: 

• Side Plank Holds (2 min. each side)

7 RFT:

• 5 Squat Cleans (A: 175/125; Rx: 155/105, S: 135/95, S2: 115/75)
• 10 Burpee Box Jumps (24/20)

CORE: 

• 5 Ab Wheel Roll Outs (10 Sec Hold)