New WODs...

Day 1:
Deadlifts: Max 1-1-1-1-1-1-1 or 3x5

7 rounds for time:

10 Med Ball Cleans and Jerks
10 Burpees

Finisher: 30 pull-ups

Day 2:

Snatch 3x5
1 round for time:
500m row
25 Push-ups
25 SDLHP
50 Abmat sit-ups
25 SDLHP
25 Push-ups
500m row

Finisher: 15 Dips

Day 3:

Push Press, Push Jerk
AMRAP 15 min
3 Hang Power Snatches (45#) OR DB Hang Power Snatch  (# TBD)
Followed by 2 rounds of
3 Pull-ups
6 Push-ups
9 Box Jumps

12 Abmat sit-ups
(The above equals one round)

Finisher: 10 Rope pull-ups from sitting

Day 4:

5 rounds for time:

250m Row
10 Wall Balls
20 Med Ball Cleans
30 Med Ball Overhead Walking Lunges

Finisher: 25 KB swings

Day 5:
“Fight Gone Bad”
3 rounds of time:
Wallballs
Sumo Deadlift High Pull
Box Jumps
Push Press
Row (calories)
Coach’s notes: For FGB 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 move [...]

Day 6:
30-20-10
Air squat
Burpees
Push-ups
Abmat sit-ups

Finisher: 2000m row