Wod-

 Regional Wod #6 Variation

20 min Amrap:

250 M Row

5 Burpees

10 DB ground to overhead (45#/35#)

20 GHD or sit ups

25M OH walking lunges w/a plate (45#/25#)

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Strength:

Single Leg Deadlift

5-5-5-5-5

WOD

“Tillman”

7 Rounds

7 Deadlift

1 Gasser

15 Pull-ups

*45 Sec Rest Between Rounds

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Strength-
Overhead Squat 5×5

Wod-
5rds:
5 Front squats 155#/110#
10 Toes to Bar
15 DB Hang Cleans
20 Double Unders

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Wod-

‘Kelly’
5 rds:
400 m run
30 box jumps
30 wall balls

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Strength-

Push Jerks or Split Jerks

5×5 (P)

Wod-

3Rds:

Max Reps Clean & Jerks (135#/95#)

Max Reps Double Unders/Tuck Jumps

500 M Row

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Strength-

Hang Power Clean

One Rep Max

Wod-

400 M Run

30 Front Squat (Heavy)

30 Box Jump (Tall)

400 M Run

then

12 Min Amrap:

6 Turkish Get-ups

30 Sit ups or 20 Knees to Elbows

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