Strength: 7×1 power clean  WOD: 7 rounds  100 yd farmers carry 2/1.5 10 burpees to a 45lb plate  *extra work 27 ring dips 

Strength: 5×3 strict overhead press WOD: 1 mile run 100 wallballs 100 pullups  30 min cap 

Strength: 5×1 power snatch  WOD: Isabel  30 Snatch 135/95 *extra work  2k row 

Strength:3×5 front squat @50% of 1rm front squat  WOD: 3 rounds 400 m run 15 overhead lunge steps 1.5/1 KB  30 deadlifts 185/135 22 min cap 

Strength: 2×2/4 FS/BS of 93% of 1rm FS WOD: “J.J.”  For time: 185/125 pound Squat clean, 1 rep 10 Parallette handstand push-ups 185 pound Squat clean, 2 reps 9 Parallette handstand push-ups 185 pound Squat clean, 3 reps 8 Parallette handstand push-ups 185 pound Squat clean, 4 reps 7 Parallette handstand push-ups 185 pound Squat […]

Strength: 5×3 push press WOD: 2 rounds  800 m run  25 front squats 135/95 *extra work  12 ring muscle ups  12 bar muscle ups 

Strength: 3×2, 4×1 snatch balance  WOD: 5 min AMRAP  1 toe 2 bar 1 STO 95/65 2 T2B 2 STO  3 3… *go unbroken as long as you can for the 5 minutes  3 min rest  5 min AMRAP  1 KB swing 2/1.5 1 pull-up 2 KB swing  2 pull-up  3 3… *go unbroken as […]

Sttength: 2×2/4 FS/BS of 93% of 1rm FS WOD:  Double Tabata  Deadlift 315/215 Handstand push-ups  *Extra work 2 min ME double unders 

Strength: 2×3/6 FS/BS @90% of 1rm FS WOD: “Wood” 5 rounds  400 m run 10 burpee to box jump 24/20 10 sumo deadlift high pull 95/65 10 thrusters 95/65 1 minute rest 35 min cap

Strength: 7×2 clean pull WOD: 35 wallballs  20 CTB pullups  25 wallballs 15 CTB pullups  15 wallballs  10 CTB pullups  5 wallballs 5 CTB pullups  *every 3 minutes sprint 200 yds 20 min time cap  OR Complete WOD from yesterday if you did not have an opportunity to