WODS

SS:FRONT SQUAT + REVERSED LUNGESEVERY 1.45 X102+6 GO HEAVY! AMRAP 4x 4 WITH 2MIN REST IN BETWEEN BUYIN:9/6 CAL ROW6 BURPEES OVER ROW15 DOUBLE DB DEADLIFTS10 TTB MAX DOUBLE DB…

STRENGTH SKILL: ALTERNATING EMOM 15MIN1. 15 WALL BALL SIT UPS2. 7 BURPEES3. 20 RUSSIAN KB SWINGS4. 7 BURPEES5. REST PARTNER WORKOUTTC 30MIN 100 DB BOX STEP OVERS200M RUN50 PUSH UPS400M…

STRENGTH SKILLPUSH PRESSEVERY 1.15 X88-10 REPS LIGHT WEIGHT PARTNER WORKOUT: EVERY 5MIN X5 NO REST IN BETWEEN! BUYIN OF EACH ROUND:10 BURPEES20 SYNCHRO WALL BALLS20 ALT DB HANG CLEAN &…

STRENGTH SKILLREVERSED LUNGES6 SETS 20 - 18 - 16 -14 - 12 - 10(build in weight)Rest 1'30 to 2' between setsWOD4 ROUNDS 20/14 cal row14 alt DB snatches20/14 cal bike…

STRENGTH SKILL10' to find a heavy 3rep barbell strict pressCOMPLEX: STRICT PRESS + PUSH PRESS + PUSH JERK3+ 2 + 1EVERY 1'45 X6PARTNERWODAMRAP 8'21 single arm Russian KB swing15 KB…

STRENGTH SKILLBARBELL BENT OVER ROW10' warm upEvery 2' x 610 reps WOD10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10Pull upDouble DB burpee deadlift Every 3': 30 DU/ 40SURX: 30/20TC: 18'

STRENGTH SKILLWARM UP FRONT SQUAT TO HEAVY WEIGHT 10'EMOM 8'8-7-6-5-4-3-2-1 REPStart @70% 1rm & build in weight every round PARTNERWODEVERY 4' x520 synchro wall ball20 alternating DB snatch10 synchro ttb10…

STRENGTH SKILLWARM UP FRONT SQUAT TO HEAVY WEIGHT 10'EMOM 8'8-7-6-5-4-3-2-1 REPBUILD IN WEIGHT EVERY ROUNDPARTNERWODEVERY 4' x520 synchro wall ball20 alternating DB snatch10 synchro ttb10 alternating DB cluster RX: 30/20

Strength Skill Push PressEvery 2' x 6 3 Reps - build in weight PartnerWOD 14 Rounds in Relay10 / 8 Calorie Bike Erg8 Wallballs6 DB Hang SnatchesTimecap: 18'

Strength Skill Back Squat5′ Timecap to build to 80%then: Every 1’30 x 64 Reps at 80% PartnerWOD 21-15-9-3-9-15-21Synchro SitupsDB Hang Clean & JerksDB Overhead LungesSynchro Burpees After Every round:200M Synchro…