WOD

WOD

Workout

5 ROUNDS FOR TIME
300m Run
15 Russian Kettlebell Swings (70/53)|(53/35)
3 Rope Climbs

*20:00 Cap

Finisher

NOT FOR TIME
100 DB Glute Bridge-Ups

*Every 20 Reps, Perform 10 Chin-ups

WOD

Workout

“FIGHT GONE BAD”

3 ROUNDS FOR MAX REPS
1:00 Wall Ball
1:00 Sumo DL High Pull (75/55)|(45/35)
1:00 Box Jump (20″)
1:00 Push Press
1:00 Cal Row

-Rest 1:00 b/t Sets-

BEACH BODY ABS FINISHER
3 SETS NOT FOR TIME
:30 Left Plank (Elbow)
15 Ab Mat Sit-ups
:30 Right Plank (Elbow)
15 AbMat Sit-ups

-Rest 1:00 b/t Sets-

WOD

Strength/Skill

ON A 15:00 RUNNING CLOCK…
Build to Set of 3 Touch-N-Go Power Snatch

*Moderate-Heavy Loading

Workout

“POWER PLUS AMANDA”
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up

15:00 Hard Cap

WOD

Workout

AMRAP x 25 MINUTES
400m Run
25/20 Cal Bike
20 Barbell Good Morning*
15 Strict Sit-up

*GHD Hip Extension can also be performed

Suns out Guns out Finisher

3 SETS FOR MAX REPS
DB Deficit Push-ups
DB Bent Over Row
DB Hammer Curl

-Rest as Needed b/t Sets-

Open Gym 10AM to Noon

WOD

“THE CINCO”

5 ROUNDS FOR TIME
5 Hang Power Clean (155/105)|(115/75)
5 Front Squats
5 Thrusters
5 Shoulder to Overhead
5 Strict HSPU