WOD:

“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift @ 1 1/2 x BW

Bench Press @ BW

Clean @ 3/4 BW

Intermediate Option
10-9-8-7-6-5-4-3-2-1 reps for time of:
1¼-body-weight Deadlift
¾-body-weight Bench press
½-body-weight Clean

Beginner Option
8-7-6-5-4-3-2-1 reps for time of:
¾-body-weight Deadlift
½-body-weight Bench press
⅓-body-weight Clean

If time post WOD do ROMWOD

WOD:

3 Rounds

12cal Ski Erg

ME Muscle Ups

rest 1min

Strength:

Bench Press

3RM

Core Strength:

Tabata Sandbag Pull Throughs

WOD:

12min AMRAP

6 Hang Power Snatch 155/105#

9 Ring Rows

12 GHD Situps

WOD: 

3 Rounds:

250M Row

Max Distance Handstand Walk

Strength:

3RM Front Squat

WOD:

3 Rounds

400m Run

21 KB Swings 24/16kg

15 Deadlift 225/155#

9 HSPUs

Strength:

10mins To Establish:

1RM Overhead Squat

WOD:

5 Rounds

50 Double Unders

3 Overhead Squats @80% of today’s 1RM

*OHS from a rack

Strength:
Rack Chins (5 x 3) Tempo- 21x1

DB Floor Press (5 x 3) Tempo- 21x1

WOD:
21-18-15-12-9-6-3

200m Run

Kipping Pull-ups (No Butterfly)

WOD:

30min AMRAP

Max Calories on your Weapon Of Choice (Rower, Ski Erg, AirDyne)

*Every 3mins perform 15 Push ups and 10 Box Jumps 24/20″

Recovery:

ROMWOD

After 15mins of Practicing Muscle Up Transitions

Skill:

Muscle Up Transition Work for 15mins

WOD:

3 Rounds

10 Clean & Jerk 135/95#

5 Muscle Ups

* Every time you break on Muscle Ups do 10 Wall Balls 20/14#

Strength:

Front Squats

5 x 3

Tempo 21X1

WOD:

12min AMRAP

8 Lateral OTB Burpees

8 Push Press 135/95#

8 T2B

(WOD Courtesy of Mo McGuirk, Thanks Mo!)