KB WOD

2KB Floor Press-Sub Max Reps(8-12reps)
Strict Pull Up-5-10reps

x5 Rounds:
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Decline Push Ups(20" Box)-20reps
Supine Ring or TRX Rows-Max Reps(10 minimum)

x4 Rounds:
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Overpowering Your Lizard Brain

KB WOD

2KB Squats 10reps x 5Sets @AHAP

90sec-2min Rest Between Sets:
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400M Run
FRAN(2x44#KBs-M/2x25#KBs-W)
400M Run
FRAN
400M Run

For Time:
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Fran= Thrusters and Pull Ups: 21, 15, & 9reps Of Each.

Mobility Playlist Link

Mobility Vids Playlist: >>>Mobility Playlist<<<

KB WOD

2KB Clean & Press(AHAP)
Muscle Up

5,4,3,2,1 Reps of each:
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Swings(R)(70#-M/44#-W)
Burpees

50, 40, 30, 20, &10 Reps of Each
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Bodyweight WOD

1000M Timed Run
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Push Ups-45sec Max Reps
15sec Rest
Burpees-45sec Max Reps
15 sec Rest
V-Ups-45 Sec Max Reps
1min Rest

x6 Rounds: Score is Total movements completed.

KB WOD

EMOM 20min

Lateral Burpees-5
Max Reps 2KB Thrusters(53#-M/35#-W) with remaining time. Score is total Thrusters completed.
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Finish: Break it up anyhow, any order;

Weighted or Strict Pull Ups-25
Push Ups-50
Ab Crushers-50(35#/25#)
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CrossFit Seguin Crew

CrossFit Seguin Crew at the Phoenix Competition-Austin, TX 2015

KB WOD

2KB Complex: Swing+ Clean+ Squat+ Thruster-AHAP

EMOM-10min:
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Med Ball Slam-21(25#-M/18#-W)
Swing(R)-15(70#-M/53#-W)
Burpee-9

AMRAP-14min:
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KB WOD

2KB Alternating Military Press-Sub Max Reps
2KB Bent Row-Max Reps

x5 Sets: Back to back, rest 1-2min after each set.
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Conditioning:

2KB Swings
Burpees

5,7,10,12,15, 20 Reps of Each For Time:
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KB WOD

2KB Squat-5(70#-53#-M/44#-35#-W)

EMOM-10min:
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2KB Suit Case Lunges-20 Total Reps Alternating
Staggered Plyo Push Ups-20
Burpees-20

AMRAP-20min:
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KB WOD

2 KB Clean and Jerk-4(2x53 or 70#-M/2x44# or 35#-W)-Even Minute
Target Burpee-8-Odd Minute

EMOM-20min
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Finish:

Plank Hold-1min
1min Break
Ab Crusher-15(35#-M/25#-W)
1min Break

x3 Rounds:
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KB WOD

2KB Floor Press-Sub Max Reps(8-12 Reps) 2x70# or 53#-Men/2x44# or 35#-Women
Strict or Weighted Pull Up-8-10reps

x5 Sets
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2 Hand Swings(70#-M/53#-W)-30sec on/ 30 sec off
Med Ball Slams(25#-M/15#-W)-30sec on/30sec off

x4 Rounds: Max Effort; Then 800m Run.
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