Exercises
Front Squat

Shoulder Press

Push Press

WOD
21-15-9
Front Squat
Push Press
For Time

Exercises
Overhead Squat

Push Jerk

WOD
30-20-10-5
OHS
Push Jerk

Intro to:
GHD Situp
Back Extension
Hip Extension

Exercises
Deadlift

Low Bar Back Squat

WOD
Max Effort
Deadlift
3-3-3
Low Bar Back Squat
3-3-3

Exercises
Sumo Deadlift Highpull
Thruster

Wall ball

WOD
Max Rds in 15 min
15 x SDHP
15 x Wall ball
15 x situps

Exercises
Medball Clean

Kettlebell Swing

WOD – 20 min
3 Rounds
15 x Medball Clean
15 x Kettlebell Swing

Exercises

Hang Power Clean (no jerk)

Hang Power Snatch

WOD – 20 min

1 rep Max Effort day on Hang Power Clean and Hang Power Snatch

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.