Melissa

PRE 1600 m run   WOD 20 min AMRAP 20 push-ups 15 Sit-ups 10 Jump squats 5 Pull-ups  

PRE CFWU- 10 min 3 rounds 10 bent over row 10 Dumb bell curl 10 kb RDL   one leg   WOD 3-9-15-21-15-9-3 Deadlifts (205/145) Box Jumps

PRE Emom 6 min – 2 squat snatch @70% Emom 6 min – 4 Front squat @ 60%   WOD 5 Rounds 15 Wall Balls 500 m row or 400 m Run  

PRE: Snatch Balance: 5-4-3-2-1 Snatch High Pull: 3×120% Squat Snatch: Work up to a heavy 1max for the day   WOD: 15 min AMRAP 6   TGU 70 / 55 by 3 Push Press 125/85

Pre Clean + PP 1-1-1-1 Clean + PJ 1-1-1-1 Clean + J 1-1-1-1   WOD 5 Rounds 1 min Box Jump 1 min DB Clean 1 min Wall Ball 1 min Rest

Pre: 1*6 70% 1*5 65% 1*6 80% 1*4 75% 1*3 90% 1*4 80% 1*2 95% 1*4 80%   WOD: 13 min AMRAP 10 Power Clean @135/95 30 DU

PRE Strict Press 3-3-3 Push Press 2-2-2 Push Jerk 1-1-1 * 5 walkouts between each set   WOD: 3 rounds 400  run 15 Push Press (115/75) 15 Pull-Up 15 Inverted  

Pre: 1’min plank 1 min wal sit x3 30 super man Wod: 20min amrap 1k row buy in then …. 5 Deadlifts (225/155) 18 Wall Ball Shots 17 Bar Over Burpees

PRE: 15 min to complete: DL:  5*4*3*2*1 *10 walk outs push ups b/w each set   WOD: 5 Rounds * 20 min Cap* Run 200m 10x DB Clean & Jerk 12x Box Jumps 14x Toes to bar  

PRE: 30 –   2 for 1 Wall Balls 1 hang sq clean + 1 sq clean + 1 split jerk- find 1rm   WOD Buy in- 100 DU 15-12-9-12-15 reps C2B F. Squats (95/65)