workouts

WOD “Loredo”6 Rds for Time:24 Air Squats24 Push-Ups24 Walking Lunges400 m Run

Skill / Strength / Work-Up Bar Muscle Up Progression WOD “16.3”7 min AMRAP10 Power Snatch (75/55)3 Bar Muscle Ups

WOD 20 min EMOM for total reps1 min each-A. KB Swings (53/35)Thrusters (45/35)Burpee Box Jump Overs (24/20)REST Finisher/Accessory Tabata Sit Up [8rds – :20 On, …

Skill / Strength / Work-Up 6 Rds – Every 2 min – Buildingx3 Front Squats WOD 5 Rds for Time:30 Double-Unders10 DB Front Squats (50/35) …

Skill / Strength / Work-Up 10 min EMOMx4 Strict Pull-Ups Score= successful rds of your pulling movement WOD 3 Rds-400 m RunREST 2 min Score= …

MONDAY: Strict Pull-Up & RunningTUESDAY: Hang Power Clean, Deadlift & RowingWEDNESDAY: Front Squat & Double-UndersTHURSDAY: A. KB Swing, Thruster & Burpee Box Jump OverFRIDAY: Bar …

WOD “McGhee”30 min AMRAP5 Deadlifts (275/185)13 Push-Ups9 Box Jumps (24″/20″)

Skill / Strength / Work-Up Make-Up Testing WOD For those not testing:12 min AMRAP40 Double-Unders30 Thrusters (45/35)20 R. KB Swings (53/35)

Skill / Strength / Work-Up Squat Endurance Test! – Air Squats, Split Squats or Back Squats WOD 5,000 m Bike for Time*At 0-2-4-6-8-10-12-14 perform 8 …

Skill / Strength / Work-Up Movement Prep – Snatch, Clean & Jerk WOD Weightlifting Test!