WOD

General Warm-up Then…, CFG “Triple 3” 3 Rounds For Time: 1,000 meter Row 100 Double-Unders 400m KB Farmer Carry 53/35s (2) *This farmer carry has to be difficult to match the 1 mile run of the classic CrossFit Games triple 3. Make sure you do not go too light. You will be holding 2 KBs….

General Warm-up Then..., Push Press - 5 x 3 (Build) Then.., Every 6min. x 5 Rounds: 400m Run 30 Wall Balls 20/14 20 Alt. DB Snatch 50/35 10 Burpees Then.., Partner weighted Planks 45/35# 1min. on 1min off. x 4 Rounds       Happy Birthday Tommy!!!

Warm-up B Then..., Snatch warm-up Then..., EMOM x 10min. 3 Power Snatches @65-70% Then..., Power Clean EMOM x 10min. 2 Power Cleans (1 from the hang + 1 from the floor) *Keep moderate percentages and work on your form. Then.., 10min. AMRAP for "quality" 5 Strict Pull-Ups 5 Strict HSPUs *Kipping is scaled today Today...

General Warm-up #3 Then…, Run 100m x 8 (4 Min) Every 30s This should take you less than :20 to complete. If you need to scale this scale the distance. Stick with the WORK time. Then.... Back Squat (20 rep max). To do this RIGHT, you need to take about 10-12min. to build up to...

General Warm-up Then…, 15min. AMRAP: 10 Bench Press 50/35 10 Cal Row 10 DB Bent Over Rows on each arm 10 Cal Assault Bike Then.., Back Rack Lunge 20min. for this superset: 5 Sets: 5 reps on each leg (so 10 total) immediately into; 10 RDL’s (straight leg deadlifts) *Lower the bar by moving your…

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...