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Strength / technique Clean and jerk 7×3 WOD 5 rounds for time 5x Thruster 40/25 10x Box jump 24/20 5x Pull ups 10xWall ball 9/7

MAX THIS WOD 1 MIN REST IN-BETWEEN EXERCISES UNBROKEN DOUBLE UNDERS   X 3 MINS MAX DISTANCE ROW   X 3 MINS MAX WALL BALL   X 3 MINS MAX CLEAN & PRESS 40/25   X 3 MINS BOX JUMP   X 3 MIN

STRENGTH OVERHEAD SQUAT 1-1-1-1-1-1 WOD 5 ROUNDS FOR TIME SDHP @ 40KG X 10 THRUSTER @ 40KG X 10 BURPEES X 10

PARTNER WOD GIRLS & BOY TEAMS 150 OF EACH EXERCISE BETWEEN PARTNERS. YOU MUST COMPLETE ALL 150 OF EACH EXERCISE BEFORE MOVING ONTO THE NEXT EXERCISE 1.AIR SQUATS 2. PRESS UPS 3. BOX JUMPS 4. PULL-UPS (MEN) & RING ROWS (WOMEN) 5. SIT-UPS

STRENGTH SNATCH 3 – 3- 3 – 3 – 3 WOD 5 ROUNDS FOR TIME WALL BALL  X 10 CLEAN & PRESS X 5 @ 60KG/30KG BOX JUMP BURPESS X 10 SDHP X 5 @ 65KG / 30KG

WOD RUN & SWING 4 ROUNDS FOR TIME 400 METER RUN 50 SWINGS @ 24kg

WOD  –  NEW HERO WITTMAN (WOD courtesy of CF Main Site) Seven rounds for time of:  15  KB swings 24Kg 15  Power cleans 40Kg 15  Box Jumps 24″ U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort[…]

WOD 4 ROUNDS FOR TIME 5 PULL UP OR RING ROWS  10 FRONT SQUATS (50% IRM) 15 AB MAT SIT UPS BURPEES X 10 1 ST ROUND ”             ” X 15  2 ND ROUND ”             ” X 20 3RD ROUND ”    […]

WOD FOR TIME 15 X DEADLIFTS 15 X PUSH-UPS ROW 250M FRONT SQUATS X 10 RING ROW X 10 ROW 500M BOX JUMP X 5 PUSH PRESS X5 ROW X 100M