WOD - Weight lifting Day

3x3 bench press, go max rep on last set (70-80-90% 1RM)

5 rounds (not for time)

20x push ups

10x strict pull ups

20x db bench press

10x db bent over rows (each arm)

Mobility

MWOD 35

Strength

3x3 deadlift at 70-80-90% of 1RM

WOD - Fittest Games WOD 4

9-7-5

Cleans (yes, full squat) (135/95)

Push ups (hand release style)

Ground to overhead (135/95)

pull ups

Strength

3x3 back squat

3x3 strict press

WOD

10-9-8-7-6-5-4-3-2-1 of

KBS (70/55)

pull ups

from crossfitfootball.com

Mobility

MWOD 34

Strength

3x10  supine ring rows

3x15 ring dips

WOD

AMRAP 10 mins

5x pull ups

10x burpee box jumps

20x double unders

As a 2 person team

complete the following:

(only one working at a time)

100x sit ups

50x hang cleans (95/65)

100x push ups

50x push press (95/65)

100x squats

50x kettlebells swings (70/55)

100x pull ups

3x10 one-arm thruster (w/ land mine)

3x10 sledge hits

3x10 oblique rotations (w/ land mine)

Both thrusters & sledge hits are 5x each side

WOD

AMRAP 20 mins

50x burpee "buy-in" then:

8x db push press (35/25)

10x pull ups

12x back squat (115/95)

run 200m or row 250m

Mobility

MWOD 33

Strength

Bench press 3x5

Strict press 3x5

WOD - "Elizabeth"

21-15-9 of

cleans (135/95)

ring dips

"Death by" pull ups

Min 1, do 1x pull up,

min 2 do 2x pull ups...

so on until you cannot complete required reps in 60 seconds

WOD

10x overhead squats (95/65)

20x mountain climbers (4-count)

8x overhead squats

20x flutter kicks (4-count)

6x overhead squats

20x mountain climbers

4x overhead squats

20x flutter kicks

2x overhead squats

FireBreathers use (125/85)

Mobility

MWOD 32

Strength

Each Minute on the Minute (EMOM)  for 8 mins do

1x power clean and 3x front squats

Use 85% of your 1RM

WOD

AMRAP 14 mins

15x wall ball shots

30x double unders

15x box jumps

Mobility

MWOD 31