Category: WODUP

A. "Turkey Club" [SWEAT]

5 Rounds:
10 Power Snatches (85/60)
10 Burpee Over the bar

800 Meter Run

5 Rounds:
10 Toes to Bar
10 Burpee Over the bar

Time Cap: 25 MinutesScoring: Not Scored

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A. STRENGTH

Push Press for load:
#1: 3 reps

Time Cap : 10 Mins
Scoring: Not Scored

B. "BANGERS & MASH"

7 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30"/24")

Row 500/400 meter

5 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30"/24")

Row 500/400 meter

3 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30"/24")

* Bike 1000/800 meter
* Run 400 meter

Time Cap : 20 MinsScoring: Not Scored

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A. "We Are Farmers"

AMRAP 20 :
1-2-3-4-… Dumbbell Bench Press
150' Farmers Carry
200 Meter Run

Dumbbells: (50's/35's)Scoring: Not Scored

B. 3 Giant Sets:

9/9 Landmine Single Leg Romanian Deadlift
9/9 Single Arm Ring Row

rest 1 minScoring: Not Scored

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A. "Middle Ground"

For Time:
800 Meter Run
10/10 Single Arm Dumbbell Renegade Row
30 Box Jump Overs
100 Dumbbell Snatches
30 Box Jump Overs
10/10 Single Arm Dumbbell Renegade Row
800 Meter Run

Dumbbell: (50/35)
Box: (30"/24")

Scoring: Not Scored

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A. STR

Push Jerk for load: [From the Rack]
#1: 3 reps

Time Cap : 10 minutesScoring: Not Scored

B. "Five-and-Dime" [SWEAT]

10 Rounds For Time:
7 Burpee Over The Bars
5 Push Jerks (95/65)
30 Double Unders

Time Cap : 15 minutesScoring: Not Scored

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A. "Gut Reaction"

5 Rounds x AMRAP 3:
30 Sit-ups
15 Deadlifts (185/135)
Max Calorie Bike / Row

Rest 3 MinutesScoring: Not Scored

B. After Wod

3 Sets, Not For Time:
10 Barbell Bent Over Rows
5/5 Alternating Pistols

Rest 1:00 between sets.Scoring: Not Scored

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A. Barbell Complex

Build to Heavy Sets :
1 Power Clean + 1 Fronr Squat + 1 Push Jerk

Time Cap : 8 MinsScoring: Not Scored

B. "Hammer" [HERO]

5 Rounds For Time:
5 Power Cleans
10 Front Squats
5 Push Jerks
20 Pull Ups

Barbell: (135/95)

Time Cap : 20 MinsScoring: Not Scored

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A. WOD

4 Rounds For Time:
15/12 Cal Row
12 Toes to Bar
9 Dumbbell Push Press
9/9 Front Rack Lunge *same DB

Dumbbells: (50's/35's)

*12/9 Cal Bike or 200m RunScoring: Not Scored

B. After WOD

For Quality, 3 Sets:
:20 Seconds L-Sit
:30 Seconds Glute Bridge Hold
:40 Seconds Tempo Back Squat*

Rest 1-2 Minutes Between Sets
*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds UpScoring: Not Scored

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A. "Here and There"

For Time:
800-600-400 Meter Run
40-30-20 Deadlifts (135/95)
20-15-10 Handstand Push-ups

Time Cap : 20 MinutesScoring: Not Scored

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A. STRENGTH

Overhead Squat for load: [15 minutes]
#1: 1 repScoring: Not Scored

B. "Overdrive"

10-9-8-7-6-5-4-3-2-1:
Overhead Squats (115/85)
Burpee Box Jumps (24"/20")

Time Cap : 20 minutesScoring: Not Scored

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