WOD (strength)

Front Squat 10x2 @ 50% of 1rm on 30 secs

WOD

3 rounds for time:

30x Double unders
10x Squat Clean 95/65
10x Bar hopping burpees

WOD (strength)

5x3 Sumo deadlift @ 70% of 1rm on 1 minute

WOD

5 rounds for time:

10x Toes to Bar
15x Sumo deadlift highpulls 75/45
20x Mountain climbers (4ct)
25x Double unders

WOD

20 minute AMRAP - 3 person Team

1 member will run 475m
2nd member will complete max rep Man Makers 45/25
3rd member will complete max rep Kettlebell swings 53/35

Teams will record total reps for WOD

Yes, chicks do Man makers!

WOD (strength)

5x3  Front Squats @ 70% 1 RM

WOD
12-9-6-3-6-9-12
Thrusters 75#/45#
Burpee box jumps 24"/20" 

WOD

1-1-1-1-1

Power cleans/squat cleans

3 pulls folks, 3 pulls!

WOD (strength)

5x3 Push press @ 70% of 1rm
(clean from floor)

WOD

For time:

10-9-8-7-6-5-4-3-2-1

Ring pushups
Barbell Row 95/65

WOD (strength)

1-1-1-1-1 (achieve 1 rep max)

Front Squat

WOD

Complete for time:

75x Wallballs 20/14
75x Sit ups

WOD

4 rounds for time:

8x Power cleans 135/95
12x Toes to bar
400m run

*20 min cut-off*

WOD (strength) week 1

1-1-1-1-1

Push Press

WOD (conditioning)

6 min AMRAP
1x handstand push up
5x KB swings 62#/44#
2x handstand push ups
5x KB swings 62#/44#
3x handstand push ups
5x KB swings 62#/44#
4x handstand push ups
5x KB swings 62#/44#
5x handstand push ups
5x KB swings 62#/44# 
6X handstand push ups
5x KB swings 62#/44#
(keep adding 1 rep to handstand push ups till time is up)