| Gross Strength |
| DL 5 x 8 E3M (Set 8RM) |
| WOD |
| Prison Rules 3 Reps every :15 Seconds for 16 Intervals – Rest 1:00 between exercises Power Snatch (#95/#65) Jump Squat (#95/#65) Power Clean and Jerk (#95/#65) Thruster (#95/#65) |
| Gross Strength |
| FSQ 5 x 8 E3M (Set 8RM) |
| WOD |
| Cindy Pull-up: 5 Push-up: 10 Air Squat: 15 AMRAP: 20 Minute |
| Gross Strength |
| BSQ 10 x 3 OTM (@5RM) |
| WOD |
| Box Jump Over: 12 (24”/20”) Deadlift: 20 (#185/#120) GHD Sit-up: 30 4 Rounds for time |
| Gross Strength |
| RDL 5 x 5 E3M (HAP) |
| WOD |
| Dumbbell Thruster (#35/#25) Burpee 3, 6, 9, 12, 15, 18, 21, 24…. AMRAP: 12 Minutes |
| Gross Strength |
| PP 10 x 1 OTM (Set 1RM) |
| WOD |
| Clean: 3 (#225/#155) Muscle Up: 6 HSPU: 9 AMRAP: 12 Minutes |
| Gross Strength |
| OHS 10 x 10 E2M (@70% of 1RM) |
| WOD |
| Max Reps Back Squat :30 (#155/#105) Rest :30 Seconds Bike of Choice: Max Calories :30 Rest :30 10 Rounds |
| Gross Strength |
| SDL 5 x 10 E2M (Set 10 RM) |
| WOD |
| :30 Work/:30 Rest x 20 Push Press (#95#65) Hang Power Clean Swing (32kg/24kg )Goblet Squat Cycle through |
| Gross Strength |
| P 5 x 1 E2M (Set 1RM) |
| WOD |
| OHS: 15 (#135/#95) Bar MU: 5 5 Rounds for time |
| Gross Strength |
| FSQ 5 x 8 E3M (Set 8RM) |
| WOD |
| Power Clean + Clean + S2O: 5 (185/#120) Run: 200 AMRAP: 20 Minutes |
| Gross Strength |
| DL 5 x 3 E3M (Set 3RM) |
| WOD |
| Box Jump: 10 (24”/20”) Push Press: 10 (#115/#75) Toes to Bar: 10 5 Rounds for time |
Chemical City CrossFit 