WOD

A.Bench Press

Dynamic Bench Press

9x3

B1.Lat Raises

3x10

B2.Chin Ups

3x5-10

B3.Plated toe touches

3x15-20

C1.Farmers Carry

150 FT

C2.Sled Push

100 FT

C3.Seal Walk

50 FT

x3

WOD

200 M RUN

10 situps

Rest 1 MIN

400 M Run

20 situps

Rest 1 Mins

600 M Run

30 Situps

rest 2 MIns

400 M Run

40 Situps

Rest 2 Mins

200 M Run

50 Situps

30 MIN CAP

WOD

Row 300 M

7 Shoulder to OH

Rest 1:1 after each round

x5

after party

Side Bends

3x10

Back extensions

3x8

WOD

Run 400 M

50 DB Deadlifts

Run 400 M

50 Air Squats

Run 400 M

50 DU

Run 400 M

50 Walking Lunges

Run 400 M

FOR TIME

WOD

Chief

3 MIN AMRAP

3 Power Cleans

6 Pushup

9 Air Squats

Rest 1 MIN AFTER each Round

x5

Happy Birthday Peter G

WOD

20 MIN AMRAP

200 M Run

15 Russian KB Swings

200 M Run

14 T2B

Happy Birthday Terryyyyyyy

WOD

17.4

13 Min AMRAP

55 Deadlifts

55 WALL BALLS

55 CAL ROW

55 HSPU

WOD

Bench Press

5x3

DB Incline Bench Press

3x10

DB One Arm Row

3x10

3 Rounds

20 Secs Med Ball Twists L

Rest 20 Secs

20 Secs Med ball Twist R

Rest 20m Secs

20 Secs Toe Touches

Rest 20 Secs

20 Sec Flutter Kicks

Rest 20 Secs

20 Secs Of seal Walks

Rest 1-2 mIns

WOD

Back Squats

9x3@ 55-65%

10 MIN AMRAP

10 Box JUmps

50 FT Sled Push

10 Reverse Lunges

After Party

100 Glute Squeezes