WOD

Strength/Skill Clean 3-3-3-3-3 @70% WOD Teams of two, one person working at a time, 18 Minute AMRAP: 10 Ground to overhead 135/9540 Box step-overs 24/20400 Meter run Run together
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Warm-up 3:00 bike, row, ski Then… 3 Sets: 100 Meter jog10 PVC OHS:20 Bar hang20 Mountian climbers Strength/Skill Overhead squat or Front squat 3-3-3-3-3 weight by feel WOD 12 Minute AMRAP: 10 Alternating DB snatch 50/3510 Alternating pistols10 Toes-to-bar
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Warm-up 3:00 bike, row, ski Then… 3 Sets: 100 Meter jog:20 Front leaning rest3 Inchworms50′ Skipping high knees Strength/Skill 4 sets, not for time: HS hold x max timeDB bench press x 10High box jump x 3 reps WOD 2 Rounds For time: 100 Double-unders20 Hang power cleans 135/9525 Hang release push-ups
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Warm-up 3:00 bike, row, ski Then… 3 Sets: :20 Tuck hold10 Scapular pull-ups10 KB presses, each arm10 Pineapple pickers Strength/Skill Push jerk 3-3-3-3-3 from the rack, weight by feel WOD 4 Sets for max reps: :45 Shuttle run, 50′:45 rest:45 Strict DB press 35/25:45 rest:45 Sit-ups:45 rest Use 2 DB’s, alternate one arm pressing while the other rests DB on the shoulder.
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Warm-up 3:00 bike, row, ski Then… 3 Sets: 10 Sampson lunges10 mountain climbers3 Inchworms5 Strict pull-ups or ring rows WOD Every 6 minutes for 30 minutes (5 sets) for times: 500 meter row or ski14 KBS 53/357 C2B Pull-ups Scale reps/distance to achieve at least 1 minute rest each round. Score = time for each round
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