Wod

Cindy full of Grace
3 Rounds for Time:
3 Rounds Cindy
10 Clean &Jerk 60/40
*Cindy = 5Pull ups, 10 push ups, 15 Air Squats

TC: 18

AMRAP 20
400 m run/ 450m row/ 1000m bike
20 Box Step ups
20 DB single Arm Hang Clean &Jerk 22,5/ 15
20 Sit ups

21-15-9
Power Clean 50/30
Burpee Box jumps
Rest 3 min

9-15-21
Burpee Box jumps
Power Clean 60/35

TC: 20

3 Rounds For Time :
15 Overhead squats 40/25
15 Burpees over Bar
15 Sit ups
Then Rest 1:1
Into For Time:
45 Overhead squats
45 Burpees over Bar
45 Sit ups

TC: 20

Annie meets Cindy
50-40-30-20-10 DU
5 Pullups
10 push ups
50-40-30-20-10 Sit ups
15 Air Squats

TC: 16

5 Rounds for Time :
12/12 Single Arm DB Thrusters 22,5/15
15 T2B
10/10 Single Arm Renegade Rows

TC: 20

AMRAP 4
500 m row then in remaining Time
AMRAP of:
10 KB Swings 32/24
10 KB Box Step ups
Rest 2 min

AMRAP 4
1000 m Bike then in remaining Time
AMRAP of:
10 KB Swings 32/24
10 KB Box Step ups
Rest 2 min

AMRAP 4
25 Burpees then in remaining Time
AMRAP of:
10 KB Swings 32/24
10 KB Box Step ups

For Time:
21 – 18 – 15 – 12 Overhead squats 50/30
21 – 21 – 21 – 21 C2B Pullups
21 – 21 – 21 – 21 Sit ups

After each Round 200 m Slamball or Weightbag
carry

TC: 20

Fran meets Barbara
5 Rounds
15 Pullups
15 Push ups
15 Sit ups
15 Thrusters 40/30
15 Air Squats
TC: 20

Karen meets Diane
10 Rounds
15 Wallballs 9/6
5 DL 105/70
5 HSPU RX+ Strict

TC: 20