WOD:

"Loredo"

Run 400 meters

24 air squats

24 push ups

24 prisoner lunge steps

6 rounds for time.

Strength:

Back squats 

1x10 warm up set

3x10 or 3x12-15 working sets

WOD1:

21-15-9

Front squats (135/95)

Lateral burpees

For time.  10 minute cap.

2 minute break.

WOD2:

15-12-9-6-3

AAB Calories

Pull ups BK

Kettle bell swings (53/35)

For time. 15 minute cap.

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Shoulder press and deadlift 1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

Run 1 mile AFAHP

Then, AMRAP of:

5 tire flips

100 meter farmers/pinch carry (70/35) (53/35)

10 horizontal pull ups

15 box jumps (20 inch)

20 minute cap

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Bench press and back rack lunge steps

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

Run 250 meters

20 ring push ups

16 jumping lunge steps

12 ball slams (40/25)

1 caving ladder climb

5 rounds for time.

Strength:

Squat clean and jerk 3-3-3-3-3

WOD:

8 overhead squats (75/45)

12 AAB calories

16 v ups

AMRAP 17 minutes

Then:  250 meter overhead barbell carry (75/45)

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 wall balls

10 abmat sit ups

10 back extensions

WOD:

2 rope climbs

6 dumbbell push press per side (50/35)

9 box jumps (24/20)

12 burpees

15 calorie row

Rest 1 minute.

Repeat for 6 rounds.

For time.

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 supine ring pull ups

10 v ups

10 good mornings

10 squats

Strength:

Back squats

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

Run 1 mile AFAHP

Then, AMRAP of:

17 ghd sit ups

14 dumbbell squats (50/35)

11 AAB calories

20 minutes

Post mile time and AMRAP score.

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Shoulder press and deadlift

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

10 down to 1

Sumo deadlift high pulls (95/65)

Bar facing burpees

Strict pull ups

Run 250 meters after each odd round.

For time!

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Bench press and back rack lunge steps

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

100 true push ups

100 military sit ups

100 prisoner lunge steps

100 sledge hammer swings (16/10)

For time.  

Partition as needed.

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 wall balls

10 abmat sit ups

10 back extensions

Strength:

Squat clean and jerk 3-3-3-3-3

WOD:

5 rounds of:

50 meter prowler push (45/35)

5 hang clean to push press (95/65)

8 box jumps (24/20)

11 kettle bell swings (53/35)

Then:  250 meter overhead barbell carry (95/65)

For time.