Strength

 WOD (1-22-16)

Back Squats @75% of 1RM

(5 – 5 – 5 – 5)

*3 second pause in the bottom on the 3rd rep*

(10 min. AMRAP)

6 – Hang Clean & Jerks (135# / 95#)

12 – Alternating Pistol Squats

24 – Double Unders

WOD (10-15-15)

(EMOM x 5)

*5 reps of complex* @ (135# / 95#)

Power Clean / Push Press / Back Squat / Push Press

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(3 min. rest)

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(15 min. AMRAP)

6 – Shoulder 2 Overhead (155# / 115#)

12 – Alternating Pistol Squats

24 – Double Unders

200 meter Run

WOD (10-8-15)

(EMOM x 8)

20 – Mt. Climbers

5 – Power Cleans (155# / 115#)

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(3 min. rest)

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(12 min. AMRAP)

10 – Handstand Push-ups

20 – AbMat Sit-ups

30 – Double Unders

WOD (10-1-15)

(10 min. AMRAP)

10 – Deadlifts (225# / 155#)

10 – Bar Lateral Burpees

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(3 min. rest)

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(10 min. AMRAP)

1 – Suicide

1 – 30ft. Handstand Walk (Rx)

or 6 – Wall Walks (scaled)

12 – Jump Squats

12 – V-ups

WOD (9-25-15)

(EMOM x 9)

5 – Deadlifts (135# / 95#)

5 – Hang Cleans (135# / 95#)

5 – Thrusters (135# / 95#)

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(3 min. rest)

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(9 min. AMRAP)

9 – Sit-up Ring Rows

9 – Box Crossovers (24″ / 20″)

9 – Diamond Push-ups