"Post-workout carnage" 

WOD 1

EMOM x 10
3 Overhead squats
3 Pull ups


10 min AMRAP
10 KB Snatches
10 Pistols



WOD 2

Cash in - 2 min max rep burpees

1 min rest

"Running Annie"
50 Double-unders
50 Sit-ups
400m Run
40 Double Unders
40 Sit-ups
400m Run
30 Double Unders
30 Sit-ups
400m Run
20 Double Unders
20 Sit-ups
400m Run
10 Double Unders
10 Sit-ups
400m run

1 min rest

Cash out - 2 min max rep burpees



WOD 3

EMOM x 10
Muscle snatch
Hang power snatch
Snatch


3 Rounds
1 Minute Row
1 Minute Deadlift
1 Minute Box Jump (24/20)
Rest 1 Minute



WOD 4

"The Chief"
Max rounds/reps in 3 minutes of
3 Power cleans - 135/95
6 Push ups
9 Squats

1 min rest, repeat a total of 5 times

WOD 1

EMOM x 12
3 Back squats
3 Pull ups

10 min AMRAP
50 Double unders
10 KB thrusters



WOD 2

Clean and jerk
3-3-2-2-1-1


6 rounds
30 sec KB Swing
30 sec Ring Rows
30 sec Box jumps
30 sec rest



WOD 3

EMOM x 12
3 Deadlifts
3 Dips


Death by Clean and Jerk - 70% of your max
Complete 1 clean and jerk the first minute, 2 the second minute, etc.



WOD 4

One of the many great views from this weekends training run. 100 mile trail run in T minus 21 days!

WOD 1

With a running clock for 40 minutes
1 min - max rep burpees
1 min rest

7 min AMRAP
15 Wall ball - 20/14
10 Dips

1 min rest
2 min - max rep burpees
1 min rest

7 min AMRAP
15 calorie row
15 KB Swings - 53/35

1 min rest
1 min - max rep burpees
1 min rest

7 min AMRAP
5 handstand push ups
10 Pistols - 5/5

1 min rest

3RFT
10 Weighted step ups - 53/35
20 Power wheel rollouts

WOD 2

"Angie"
For time
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

WOD 3

For time
800m run
21-15-9
Deadlift - 95/65
Mtn climbers - 2 count
400m run
21-15-9
Hang power clean - 95/65
Squat thrust
200m run
21-15-9
Push jerk - 95/65
Flutter kicks - 4 count

 
WOD 4

"Randy"
For time
75 Power snatches - 75/55

"Synchronized Swinging"

WOD 1

Back squat
1-1-1-1-1

Tabata
Burpees
Jumping lunges



WOD 2

Press
1-1-1-1-1

5 rounds
30 sec max rep double unders
30 sec rest
30 sec max rep pull ups
30 sec rest



WOD 3

Deadlift
1-1-1-1-1


3 RFT
20 Goblet squats
20 KB Snatches - 10/10
20 Push ups



WOD 4

For time
100 Double unders
50 Ground to overhead - 95/65
50 Pull ups
800m run
50 Double unders
25 Ground to overhead - 95/65
25 Pull ups
400m run

50 mile trail run completed in 10:53, and squatting on Monday.

WOD 1

Back squat
5-5-5


3 RFT
15 Clean and jerk - 95/65
15 Hand-release push ups
15 KB swings - 53/35



WOD 2

Push press
3-3-3


4 RFT
10 Lunges - 75/55
400m run
12 Pull ups



WOD 3

Power snatch
3-3-3


For time
10 Cleans - 135/95
20 Sit ups
 8 Cleans
20 Sit ups
 6 Cleans
20 Sit ups
 4 Cleans
20 Sit ups
 2 Cleans
20 Sit ups



WOD 4

20 min AMRAP
 3 Overhead squats
 5 Box jumps
 7 Toes to Bar
200m plate carry