WOD #803

Wu: 3rof 30 su 10 seated band pull up 10 one arm kb dl 10 hollow rock Emom 6’ Strict pull up 5-8 Amrap 14’ 8 pull up 16 kb oly snatch 24/16 20/12 24 push up hr 32 DU Target 5 round

WOD #802

WU Mobility shoulder and activation SKILL HSPU MAX EFFORT HSPU IN 5′ THEN (NO REST) FOR TIME CAP 9′ (TIME TOTAL 14′) 6 RND 15 WALL BALL 30 DU

WOD #801

WU 7′ pvc 7 snatch dl 7 High pull 7 muscle snatch 7 ohs SKILL SNATCH TEAM OF 2 +1A + 1B SNATCH I GO YOU GO 60/45 50/35 40/25 + 2 T2B SYNCHRO A 4 DEVIL PRESS 30/25 25/20 20/15 B 4 DEVIL PRESS AMRAP 15′

WOD #800

WU 1′ su 10 ring row 1′ su 10 banded good morning 1′ su 10 banded Kang squat Fy3rm DL in 15’ EMOM 18′ ODD: 11/9 CAL EVEN: 8 STRICT PULL UP THIRD: 5 DL 70% 1RM

WOD #799

WU mobility E2MOM 12′ BACK SQUAT 3-1-3-1-3-1 FT CAP 7′ CHIPPER 10 GOBLET SQUAT 24/20 20/16 20 BOX JUMP 10 GOBLET 20 BURPEES 10 GOBLET 20 BOX JUMP 10 GOBLET

WOD #798

WU 3 rnd 10 push up 20″ PLANK 10 mountain climber 20″ KB SHRUG 10 KB pendulum SKILL RING DIP AMRAP 12′ 5 RING DIP 10 KB SDHP. 32-28/24 24/20 15 RUSSIAN SWING

WOD #797

Mobility 8’ Warm up specifico 2 round of 15 deadlift E.B. 10 hang muscle clean 5 sh press Skill Hpc+stoh AMRAP 12’ 15 deadlift 10 hang power clean 5 stoh 60/40 50/35 40/30 Target 4 round

WOD #796

6’ mobility Front squat 4-2-4-2-4-2 4@ 75% 2@ 85% For time cap 7’ 40 Box jump 40 wall ball

WOD #795

Warm up 6’ easy pace 10 lunges 10 kb swing 10 goblet squat For time cap 15’ 4 round of 10 kb front rack lunges 12 kb front rack squat 16 am swing 30 du/ 60 su

WOD #794

Warm up 4 round easy pace 5 bar scap activation 20 air squat 5 bar kipping 20 hollow rock Skill TTB EMOM 15’ 1- 8 TTB 2- 12 push press 50/40 E 40/30rx 30/20sx 3- 20 wall ball