Strength

12 min to work to heavy jerk off the rack

WOD: 

8 min Max Rep S2OH (75/115)

  *Whenever you break the S2OH (coming out of the front rack) you have 50 DU (or 100 singles) *score is number of completed S2OH          

Partner WOD - You Go/I Go

20 min AMRAP:

- 40 Pull ups

- 40 WB (14/20)

- 800m Run

- 40 BJ (20/24)

         

W.O.D.

"Helen"

3 RFT

- 400m Run

- 21 KB Swings (35/53)

- 12 Pull Ups

       

15 min to work to heavy 3 rep DL WOD: 12 min AMRAP - 10 DL (155/225) - 20 ab mat sit ups - 30 DU (60 singles)

W.O.D.

For Time:

2,000m Row

W.O.D.

4 RFT:

- 10 strict HSPU (scale 1: use plates and ab mats as needed, scale 2: HSPU off box)

- 10 Clean & Jerk (95/135)

- 20 Box Jumps (20/24)

           

W.O.D. "Karen:" - 150 WB (14/20) (9'/10') 2 min rest - 30 rig touch burpees AFAP

Buy-in: 50 foot handstand walk (scale 1: 1 min cumulative handstand hold, scale 2: 1 min cumulative feet on box push up hold)

WOD:

4 RFT

- 5 MU (Scale: 5 BMU or 5 STRICT C2B)

- 10 Hang Cleans (115/185)

Buy-out: 50 foot handstand walk (scale 1: 1 min cumulative handstand hold, scale 2: 1 min cumulative feet on box push up hold)

       

Strength:

5-4-3-2 Front Squat

5-4-3-2 Back Squat

WOD:

5 min AMRAP

- 8 front squat (75/115)

- 20 lateral bar hop (take off and land on 2 feet)

         

Strength:

15 min: 5 min to work to 5 rep heavy DL & 10 min complete 5x5 at that load

15 min: 5 min to work to 5 rep heavy Push Press 10 min complete 5x5 at that load (out of rack or off floor)

WOD:

3 min Max Rep C2B

         

W.O.D.

- 50 cal row buy-in

3 rounds for time

- 30 KB swings (35/53)

- 25 ABMAT situps

- 20 Rig touch burpees

           

W.O.D.

2 RFT:

- 18 Thrusters (65/95)

- 15 T2B

- 12 Overhead Squat (65/95)

- 9 Ring Dips

           

Strength:

[caption id="attachment_6677" align="alignright" width="300"] Mac, Matt & Kaylee synchronized handstands[/caption]

- 15 min to work to: Heavy Snatch @ 8 min mark switch to work to a heavy C&J

W.O.D.:

- 2 min Max Rep Power Snatch (95/135)

- 2 min rest

- 2 min Max Rep Clean & Jerk (95/135)

- 2 min rest

- 1 Mile Run

       

W.O.D.

15 min AMRAP:

50 DU 2 Rounds: 10 45# Plate Pushups (Scale: HR pushups) 15 Box Jumps (20/24)

W.O.D.

For Time:

- 10 MU (Scale: 10 BMU, 10 Strict C2B)

- 1 Rope Climb (Scale: 10 Recline Pulls with feet on a box)

- 20 Pistols (Scale: 20 walking lunge steps)

- 1 Rope Climb (Scale: 10 Recline Pulls with feet on a box)

- 40 Wall balls

- 1 Rope Climb (Scale: 10 Recline Pulls with feet on a box)

- 20 Pistols (Scale: 20 walking lunge steps)

- 1 Rope Climb (Scale: 10 Recline Pulls with feet on a box)

- 10 MU (Scale: 10 BMU, 10 Strict C2B)