Team WOD

WOD: Conditioning
5 rounds for reps:
Min 1: Assault Bike
Min 2: DB Push Press (50/35#)
Min 3 DB walking Lunges(Open standard from 2017)
Min 4 Wall Ball
Min 5: Double Unders (alternate each time you stop)
MIN 6 is REST

More like tire pressure...

Team WOD

WOD: Conditioning
70 Deadlift (165/115#)
70 Pull-ups
200m Run
70 Knees To Elbow
70 Sandbag Lunges
200m Run
70 Push-ups with sandbag on back
70 Sandbag Squats
200m Run
70 Wallballs (20,14)
70 Burpees Over Sandbag
200m Run

Shin Guards

Skill/Strength: Strength
Back Squat
3 reps @ 63%
3 reps @ 72%
AMRAP @ 81%

WOD: Conditioning
1 min of Box Jumps (30/24″)
1 min of Sumo Deadlift High Pulls (115/80#)
2 mins of Box Jumps
2 mins of Sumo Deadlift High Pulls
3 mins of Box Jumps
3 mins of Sumo Deadlift High Pulls

Finish: Gymnastics
Chest to Bar Pull Ups (Strict)
3 x 5

All Apologies

Skill/Strength: Strength
Bench Press
5 reps @ 75%
3 reps @ 85%
1 or more reps @ 95%

Deadlift
5 reps @ 75%
3 reps @ 85%
1 or more reps @ 95%

Use 90% of 1RM for calculations

WOD: Intensity
12 min AMRAP
50 Slam Balls (30/20#)
25 Burpee Box Jump Overs (24/20″)
10 Toes to Bar

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