WOD

General warm-up Then.., Teams of 2: One per works at a time. 0-18min. 120 Wall Balls 20/14 80 KB Swings 53/35 60 Pull-Ups 40 Power Cleans 155/105 20 Wall Climbs (Rx+ Muscle ups) Begin at 20min 3 Rounds: 20 Front Squats 155/105 30 Lateral burpees Begin at 30:00 100 Jerks 155/105 Time cap: 41:00

General Warm up B Then…, Snatch warm up Then.., “Chief Snatch” 3min. Amrap: 3 Snatches @50% 6 Push-Ups 9 Air Squats REST 2min.  X 5 Rounds Rx+ Round 2 is 3 reps at 60% Round 3 is 2 reps at 70% Round 4 is 2 reps at 80% Round 5 is 1 rep at 90%…

General Warm-up Then..., 3min. of Row Conditioning: Round 1.) 500m Row + 15 Burpees Round 2.) 500m Row + 15 Toes-To-Bar Round 3.) Tabata Row 3min. of Abs: Round 1.) 1min. Plank + Max Russian Twist w/ 10lb plate Round 2.) 1min. Plank + Max Plate Sit-Ups 35/25lb Round 3.) 1min. Plank + Max Flutter...

Warm-up B Then,... Strict Press - 6.5.4.3.2 @ 1221 Superset w/…, 25 Double_Unders Then…, 2 Rounds 400m Run 50 Push Press 75/55 10 Lateral Burpees Over The Bar Then…, Back Squat @ 4441 4,4,4,4  

Barbell class Hours: 5pm-7pm 7pm-9pm   Warm-up A Then..., Incline Close Grip Bench Press - 5s x 5r @ 2020 Then..., AMRAP 12 minutes of: 2 Deadlifts (Build) 5 Strict Pull-ups (Kipping) 5 Strict HSPU's (2 Wall Walks) Rest 3min. EMOM x 12min. (both in the same min.) 10 Wall Balls 20/14 10 Russian KB...

2x Row 300m 20 Band Pull aparts 20 Strict Push-ups 20 Cossack Squats 20 Down Dog Up Dog 20 Reverse Lunges Then…, With a 30:00 Clock “Nancy” 5 Rounds For Time 400m Run 15 Overhead Squats, 95/65# Remaining Time: Build to Heavy Clean

General Warm-up Then…, Every 10min. X 4 Rounds: 400m Row 400m Run 20 Kettlebell swings (American) 20 SlamBalls 30/20 20 Reverse Sit-Ups with 35/25# plate 20 Regular Sit-Ups with 35/25# plate 20 Russian Twists with 10# plate Rx+ is 30reps. *Try and go fast and get as much rest as possible.

In Teams of 2: z 35min. running clock... 2 Rounds: 50 Cal Bike 50 Pull-Ups immediately into: 2 Rounds: 50 Wall Balls 20/14 50 Alt. DB Snatch 50/35 immediately into: 2 Rounds: 50 Burpees 50 Single Arm DB OH Lunges 50/35 Can You finish in the time CAP? Happy Birthday Max Sr.

General Warm-up A Then.., Pause Front Squat; 15min (3sec in bottom); 3,3,3,3; (build) Then..., 15min. AMRAP: 15/12 Cal Row 10 Clean and Jerks 135/95 * RX+ After each round guys add 10lbs to the bar. Ladies add 5lbs. Then..., AMRAP 6:00 min x 2 rounds: 1min. of Toes to Bar 1min. of Plank 1min. of...

Warm-up A Then.., TGU- Review Then.., EMOM x 6min. 2 Turkish Get-Ups 53/35 *Alternate arms on the TGUs every other round Then.., 24min. AMRAP: 2 Rounds: 10 DB Bench Press 50/30+ 1 Rope climb 10 Barbell Bicep Curls 45/35lb immediately into; 2 Rounds: 10 DB Bent Over Rows (Ea. Arm) 50/30+ 50 Double Unders 10...