Strength,

Bench press 3,3,3,3,3+

WOD wars competitors practice your wod wars skills, mobilize, or row/bike slow pace

WOD

5 rounds

14 KB swings 55/35

7 burpees over the box

Run 200

Strength
Deadlift
3,3,3,3,3+ No one rep max attempts  Barbaro

Wod 1

7 minutes
7 calorie row
7 wall balls

Rest 3 Minutes

Wod 2
7 cal bike
7 push ups

Enjoy!

Strength
Press
3,3,3,3,3

Wod
5 Rounds
6 clean and jerks 135/95
2/1 rope climbs
run 400M

Strength
Backsquat
Remember your 90 percent number from last week.. use that
3,3,3,3,3+

70%,75%, %80,%85,90%

Wod
3 rounds
20 Dumbbell snatch (10 each arm)
20  burpees to a 6 inch target

Strength- Push Press

5,5,5,5,5

Wod
4 Rounds
25 doubles
10 pull ups
25 Kettlebell swings 70/55
Run 400