Shoulder Killer

Warm Up 15 min


WOD::

20 Push Ups ( diamond Grips)
1 Push Press

18 Push ups
2 Push Press

16 Push Ups
4 Push Press

14 Push Ups
6 Push Press

12 Push Ups
8 Push Press

10 Push Ups
10 Push Press

8 Push Ups
12 Push Press

6 Push Ups
14 Push Press

4 Push Ups
16 Push Press

2 Push Ups
18 Push Press

1 Push Up
20 Push Press

Barbell Complex

Warm Up for Warriors :30 min


Barbell Complex:


1 rep hang clean
2 reps fron squat
3 reps Push Press
4 reps Back Squat
5 reps Back Push Press 
6 reps Lateral Burpees

" 300 "

25 pull ups
50 push press
50 dead lifts
50 floor wippers
50 push ups
50 box jumps
25 burpees

Run By Handstand

WOD

4 rounds for time:

400m Run

50 squats

10 HSPU

BARBARA: 5 rounds for time of:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Farmer's Day

3 rounds for time:

80kg Farmer carry 20m
15 burpees
20 walking lunges 30kg
10 ring dips

Friendly - Workout

Warm up : 5min

bear crawl 20 m

duck walk 20 m

back crab walk 10 m -10 reps sit ups
front crab walk  10 m - 10 reps sit ups
Side crab walk  10 m - 10 reps sit ups
Side crab walk 10 m - 10 reps sit ups

30 box jumps

20'' skipping
10''rest

WOD :

10-8-6-4-2

Strict HSPU
Burpee Box Jump
Tire Flips
Supine Ring Pull Ups

Arnie

Turkish Get Up Day!!!

100 pull ups

25 Turkish Get Ups

100 Push ups

25 Turkish Get Ups

100  7kg - Medicine Sit Ups

25 Turkish Get ups

100 Air Squats

25 Turkish Get Ups