workouts

Skill / Strength / Work-Up Snatch Cycling WOD 4 RFT:15 Hang Snatch15 Push-Ups15 Sit-Ups *14 min time cap Finisher Hip Mobility

Skill / Strength / Work-Up Bench Press5 sets x 5 reps WOD 12 min AMRAP30 Double-Unders10 Box Jumps1 Rope Climb

Skill / Strength / Work-Up 10 min EMOMBar-Muscle Up Practice WOD 5 RFT:100 m Carry10 Devil’s Press *15 min time cap

Skill / Strength / Work-Up Run warm-up and Pull-Up prep WOD “Nicole”20 min AMRAP400 m RunMax Pull-Ups

Skill / Strength / Work-Up 10 min EMOMHandstand Push-Up Practice WOD 10 min AMRAP12 Cal Bike8 Dips4 Deadlift

MONDAY: Handstand Push-Ups, Biking, Dips & DeadliftTUESDAY: “Nicole” – Running & Pull-UpsWEDNESDAY: Bar Muscle Ups, Farmers Carry & Devil’s PressTHURSDAY: Bench Press, Double-Unders, Box Jumps ...

WOD Quarterfinals WOD 4 Complete as many reps as possible in 10 minutes of: 10 Clean and Jerks (weight 1)REST 1 minute10 Clean and Jerks ...

WOD Quarterfinals WOD 2 3 rounds for time of: 50 Wall-Ball Shots50 Lateral Burpee Box Jump-Overs

WOD Quarterfinals WOD 1 4 rounds for max reps of: 1 minute of snatches1 minute of rowing for calories1 minute of dumbbell box step-ups (20″)1 ...

Skill / Strength / Work-Up 10 min EMOM1) 5 Dips2) :30 OHS Bottom of Squat Hold WOD 10 min AMRAP10 BB Floor Press20 Sit-Ups40 Single-Unders