Dan Broughton

WOD: Every 6 minutes for 30 minutes500m Row12 Deadlifts 225/15550 Dus/100 SU Glutes/Core: 3 Rounds15 Single Leg Glute Bridges (leg straight up)15 Straight Leg Sit Ups5 Hollow-Superman-Hollow Rolls

Hero WodDanny DietzFor Time1 Mile Run26 Power Cleans 185/13580 Push Ups1 minute rest600m Run28 Front Squats 185/13550 pull ups

WOD: AMRAP 12 x 2800m run40 Walking Lunges w/ KB or DB (farmer carry) – heavy30 KB/DB Power Cleans20 Single Arm Push Press KB/DBRest 3 min, Repeat Choose your own weight*

Strength: Every 2 minutes for 14 minutes (7 rds)3 Front Squats at tempo of 31X1 WOD: 4 Rounds for Quality (not time)6 Single Arm DB C&J per side10 BurpeesMax Strict Pull UpsMax Push UpsRest 2 minutes

Strength: Deadlift5,4,3,2,1,1,1 WOD: AMRAP 128 Dual KB Front Rack Box Step Overs 35/2612 Dual KB DB Thrusters 35/2616 TTB

WOD: For Time: 26 min cap800m run100 sit ups75 KBS 44/2650 Single Front Rack KB Walking Lunges 44/2675 KBS100 sit ups800m run Accessory: Tabata:20s Frog Pumps w/ Dumbell, 10s rest20s Plank shoulder taps, 10s rest4 rds

Strength: Emom 85 Push Jerks WOD: For Time:30 Squat Clean and Jerks for time 135/95

Bodyweight/gymnastic strength:EMOM 12Minutes 0-45 Strict Pull Ups10 Push UpsMinutes 4-88 Kipping Pull Ups10 HRPUMinutes 8-1210 C2B5 HSPU WOD: Christine (18 min cap)3RFT500m Row12 Deadlifts (bodyweight)21 Box Jumps 24″/20″

Complete as many rounds as possible in 30 mins of: 20/15 Assault Bike Calories 10 Ring Dips 20 Russian Kettlebell Swings, 70/53 lbs 50 Double Unders 10 Ring Dips 20 Russian Kettlebell Swings, 70/53 lbs Run, 200 m

9/11 Tribute WOD: For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (115/75 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (175/115 lb) 11… Read more »