workouts

WOD For Time:15 Overhead Squats (95/65)400 m Run15 Cleans400 m Run15 Thrusters400 m Run15 Back Squats400 m Run15 Snatches400 m Run15 Shoulder-To-Overhead400 m Run15 Front …

Skill / Strength / Work-Up Movement cycling: Toes-To-Bar & Box Jumps WOD 9 min AMRAP3-6-9-3-6-9- – –Toes-To-BarBox Jumps (24/20)

Skill / Strength / Work-Up Double-Unders Progression Review DB Movements WOD 12 min AMRAP30 Double-Unders5 Renegade Rows30 Double-Unders5 Devil’s Presses

Skill / Strength / Work-Up Movement Prep WOD “Cindy”20 min AMRAP5 Pull-Ups10 Push-Ups15 Air Squats

Skill / Strength / Work-Up Hand Stand Progression (Working toward freestanding hand stand) Warm up Atlas Stone Cleans WOD 4 Rds:2:30 to Complete– 750 m …

Skill / Strength / Work-Up Movement Prep for Bella Barbell Complex WOD 1 RM Bella Complex:– 1 Clean– 1 Shoulder-To-Overhead– 1 Front Squat– 1 Shoulder-To-Overhead

MONDAY: Cleans, Shoulder-To-Overhead & Front SquatsTUESDAY: Handstands, Bike/Row & Atlas Stone CleansWEDNESDAY: Pull-Ups, Push Ups & Air SquatsTHURSDAY: Double-Unders, Renegade Rows & Devil’s PressesFRIDAY: Toes-To-Bar …

WOD “White”5 Rds for Time3 Rope Climbs (15 ft)10 TTB21 Overhead Walking Lunges (45/35 Plate)400 m Run

WOD 30 min400 m Farmer CarryThen..AMRAP400 m Run8 Pull-Ups8 Hang Cleans (95/65)8 Shoulder-To-Overhead8 Back Squats

Skill / Strength / Work-Up Mobility prep for DL (or as needed), then work up to weight in DL. WOD Open WOD 22.21-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1Deadlifts (225/155)Bar-facing Burpees …