Jump Rope, Burpee, KBS

WODBar Work3 Second Paused Front Squat – 5@50%, 4@55%, 3@60%, 2@65%, 1@70%x3*Percentages based on 1 rep max Front Squat____________________________________________________________Body-Weight-Only 20 min clock:Bike 75/60 Cals666 Single-undersRun 800m(do...

Row, OHS, T2B, Front Squat, DU’s, Back Squat

WODBar WorkA) Single Arm Snatch, 5-4-3-2-1B) Clean Deadlift + Clean Pull + Clean, 5x3____________________________________________________________Body-Weight-Only For time / 20 capLunge 200m (1 lap around the parking lot)*Every 30 Lunges Run 200m & do 5...

OH Hold, Front Squats, Burpees

WODBar WorkA) Back Squat – 10 RMB) Behind the Neck Jerk, 1-1-1-1-1-1-1____________________________________________________________Body-Weight-Only4 RFT / 20 cap30 Tire Jumps20 Sit-ups10 cals BikeFoundations AMRAP 1510 WBS15 Hollow RocksRun 200mConditioning3...

Row

WODBar WorkA) Shoulder Press, 3-3-3-3-3B) Hang Clean, 2-2-2-2-2____________________________________________________________Body-Weight-Only5 Rounds / 3 minute clock15 BurpeesAMRAP Single-unders-rest 1 minuteFoundations For time / 20 cap50 Sit-ups40 Push-ups30...

Deadlift, T2B, HSPU

WODBar WorkA) Power Snatch + OHS – 2@60%, 2@65%, 2@70% x 3B) Back Squat – 5@75%, 1@80%, 5@75%, 1@82.5%, 5@75%, 1@85%____________________________________________________________Body-Weight-OnlyFor time / 20 capRun 1600m-rest 2 minsRun 800m-rest 1 minsRun...