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Partner WOD: 30 Minute AMRAP of: Partner does run 200m or row 250m. Other partner does reps, then switch. Each partner does a round of each movement. Keep track of reps. -Med-ball burpees (burpees onto the med ball and press the ball overhead) -Kettlebell high-pulls -Toes to bar -Walking lunges -----------OR--------------- Redo 14.1 
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Lift: Practice Snatches and build to a heavy one. WOD: 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 15 power snatches 55/75  Lift: Squat Cleans Practice/Mobility WOD: 3 rounds: 20 goblet squats - S 18/26, Rx 26/35, C 35/62 10 Pull ups - S Band/jumping, C C2B 5 Hand-Stand Pushups - S use box, C 7 inch deficit  No Lift: work on a weekends post wod Three – 4 min AMRAPs with 2 minute rest in between: #1 12 V-ups and 10 Deadlifts - S 85/135, Rx 115/165, C 135/225 #1 9 V-ups and 7 Deadlifts - S 85/135, Rx 115/165, C 135/225 #1 6 V-ups and 4 Deadlifts - S 85/135, Rx 115/165, C 135/225 *Score is total reps  Lift: Split jerk 3x2
WOD: 6 rounds of descending amounts 21-18-15-12-9-6 of Slam balls 15/20 6-5-4-3-2-1 of Muscle Ups - S 2 Pullups and 2 dips per muscle up, C do and extra ring dip at the top of the muscle up. Lift: Overhead Squats 3x3 then Back Squats 3x3 WOD: For time: 50 double unders 30 box jumps 24/20 40 double unders 20 box jumps 24/20 30 double unders 10 box jumps 24/20 * 1 Double Under = 3 Single Jump Ropes   Partner WOD: Partner 'Murph'
*Each Partner splits up the movements and run to complete the entire Hero WOD. Lift: Snatch Practice (build up to a heavy Snatch) WOD: for time: 10 Snatches @ 90% of your 1 RM 20 Situps 25/45 15 Snatches @ 80% of your 1 RM 30 Situps 10/25 20 Snatches @ 70% of your 1 RM 40 Situps 5/10  Lift: Deadlift 3x2 WOD: for time: - 30 Front Rack Step Ups on box (20/24) - run 1 mile - 30 Front Rack Step Ups on box (20/24) *weight is optional  Skill: Rope Climbs (foot placement) WOD: 20 Minute EMOM of: Even - 1 Rope Climb and 10 Pushups ODD - 5 Toes to Bar and 10 Wall-balls * score = total # of complete minutes finished  Lift: Push Press 3x2 - Post WOD WOD: 3 Rounds: Row 500, 20 Burpees, 50 Double Unders, 20 KettleBell Swings  Lift: Back Squat 3x2 - Post WOD
WOD: TABATA'ish' : 15 seconds work / 15 Seconds rest for 8 cycles of: - Deadlifts - Hang Cleans - Back Squats - Push Press *S 45/65, Rx 75/115, C 95/185 * you would think it was JP's birthday by this WOD, but it is not. Lift: Back Squat 3x7 WOD: 21-15-9 of: Lateral Burpees over bar, Back squats (from the floor) 95/135  Lift: Handstand Pushup skill work WOD: 7-6-5-4-3-2-1 Manmakers - S 5/10, Rx 10/20, C 20/30 Pull ups - S Band/jumping, C Strict  Lift: Front rack Step Ups 3x4 on 20" WOD: 'Fight Gone Bad' Wall balls 16/20 Push press 55/75 Box jumps 20/24 Kettlebell swings 26/35 Row (calories)  Lift: Power Cleans 3x3 WOD: 5 rounds of: 20 each leg mountain climbers 20 Dumbbell snatches 20/30 (10 each arm) 20 Weighed sit-ups 10/25  Lift: Front Squat 3x5, Then Strict Press 3x5 WOD: 3 Rounds: Run 400 or Row 500, 25 Thrusters - S 35/45, Rx 45/65, C 65/95  Partner WOD: As a team complete the following: 100 of each: 1/2 Burpees - Evil wheels, Dumbell Squat Cleans 20/30, Ring Pushups *reps only count while your partner is jumping rope  Lift: Deadlift 3x3 WOD: Keep your weight on the bar and for time: 21-15-9-3 of: Ring Dips and Hanging L-sit (time), after each round complete 2 Deadlifts at your 3x3 Deadlift weight.  Lift: WOD: 4 Rounds: Run 400/ Row 500, Max Wall Balls - Rx 15/20, C 15/20 (throw to 10/13 feet), Max Pullups - S Band or Jumping, C Strict / Strict Chest 2 Bar Pullups, Rest 2 minutes between each round. * Wall Balls should be continued until more than 4 seconds seperates each throw, a dropped ball does not cut you off from doing more * Pullups can also be continued if someone drops off the bar, just remount and continue if there is no more than 3-4 seconds between each one. 
Lift: Back Squat 3x3
WOD: 20 Minute AMRAP of: 10 Snatches, 30 Double Unders, 1 Rope Climb -or- 1 Muscle Up Lift: Power Clean WOD: Complete as much of the following as possible in 20 minutes as possible: Row 2000, 50 Pistols, 30 Hang Cleans - S 65/95, Rx 95/135, C 1
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