Category: WOD

AMRAP x 20 MINUTES 10 Toes to Bar 20 Up-Downs 30 Walking Lunges 40 Double Unders or Crossover Singles 100m KB Suitcase Carry

“Holleyman” 30 Rounds for time of: 5 Wall-Ball Shots 3 Handstand Push-ups 1 Power Clean

Strength EVERY 3 MINUTES X 3 SETS: 10 Bench Press* Workout AMRAP x 7 MINUTES 3-6-9-and so on… Shoulder to Overhead Box Jumps

Deadlift 5-5-5-5 Tempo Deadlift (31X1) 3 SETS 400m Run 15 Deadlifts 15 Pull-Ups -Rest 2:00 b/t Sets-

6 SETS AMRAP 4: 6 Wall Walks 12 Dual DB Box Step Overs Max Cal Row in Remaining Time -Rest 2 Minutes-

Overhead Squat EVERY 3 MINUTES x 3 SETS 10 Overhead Squats* EVERY 3 MINUTES x 3 SETS: 10 Front Squats* Workout AMRAP x 7 MINUTES 7 Power Snatches 7 Overhead Squats 35 Double Unders

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Back Rack Reverse Lunges EVERY 2 MINUTES x 4 SETS: 8 Alternating Steps, Build Workout 4 ROUNDS AMRAP 3: 12 Burpees 12/9 Cal Assault Bike Max Rope Climbs in Remaining Time -Rest 1-

“QUEEN BEE “ 7 ROUNDS FOR TIME* 14 V-Ups 14 DB Bench Press (50/35)** 14 KB Swing (70/53) 14 Burpees To Target*** *Increase Reps by 1 Each Round 14,15,16… **Complete on Wall Ball or Bench. ***Target ideally 6′ above standing reach.

“NCFIT GIRLS” 3 ROUNDS FOR TIME30/25 Cal Bike20 Alt. Pistols15 Bar Muscle-Ups7 Front Squats