WOD’s

STRENGTH/SKILL:

Bench Press:
Set 1: 5 reps @75%
Set 2: 3 reps @85%
Set 3: 1 rep @95%

MAIN WOD:

5 RFT:
50 Double Unders
20 Russian Kettlebell Swings 32kg/24kg (rx = heaviest poss.)
10 Ring Dips

BUYOUT:

Lying Dumbbell Triceps Press 4×15

STRENGTH/SKILL:

EMOM for 10 Minutes:
1 squat snatch followed by an overhead squat @90% 1RM

MAIN WOD:

3 RFT:
10 Snatches 135/95
10 Overhead Lunges 135/95
10 Pull Ups

BUYOUT:

GHD Sit Ups 4×20

STRENGTH/SKILL:

Back Squat (High Bar)
Set 1: 5 reps @75%
Set 2: 3 reps @85%
Set 3: 1 rep @95%

MAIN WOD:

7 RFT:
7 back squats 135/95
7 wall balls 20/14
7 box jumps 24″/20″

BUYOUT:

Straight Leg GHD 4×20

STRENGTH/SKILL:

Deadlift
1st set: 3 @70%
2nd set: 3 @80%
3rd set: AMRepsAP @90% But not to failure

MAIN WOD:

Elizabeth
21-15-9
Squat Cleans (135/95)
Ring Dips

BUYOUT:

Handstand shoulder taps – 40 reps
or
2x40ft of handstand walks

STRENGTH/SKILL:

EMOM 10 Minutes: 2 reps of power snatches from the pop @80% of 1RM

MAIN WOD:

15 Clean & Jerks @75% of 1RM
Run 800m
15 Clean & Jerks @75% of 1RM

BUYOUT:

3×20 heavy shrugs from the pop with a clean grip. “Your traps better be sore after this one.” – Wodfather

STRENGTH/SKILL

Strict (military) Press:
Set 1: 5 reps @65%
Set 2: 5 reps @75%
Set 3: AMRepsAP @85%

MAIN WOD

Lizzy (CrossFit Football):
12-9-6-3
Power Cleans (185/115)
Ring Dips

BUYOUT

3 tire drags 100m uphill