WOD:
2x Through for Max Reps:
3:00 SA DB OH Walking Lunges R/L (Rx: 35/50)
1:00 Rotate
3:00 Cal Row
1:00 Rest
3:00 SA Alt DB Snatch (Rx: 35/50)
1:00 Rest & Rotate
3:00 Box Jumps (Rx: 20/24)
1:00 Rest & Rotate

WOD:
For Time:
Annie:
50-40-30-20-10
DU
Ab Mat Sit Ups

-2 min rest-

10-20-30-40-50
DU
Air Squats

Front Squat: 4-4-4-4-4-4

WOD:
8 Min AMRAP:
Ascending Ladder 3, 3, 6, 6, 9, 9…
Hang Squat Clean (95/135)
T2B

WOD:
28 min AMRAP:
24’ HSW
10 HSPU (Comp: Strict)
15 Pull Ups (Comp: Strict)
20 Box Step Overs (Rx: 20/24)
300m Run

DL 10-5-3-3-5-10

7 min AMRAP:
5 Double DB Burpee DL (35/50)
5 Double DB Thrusters (35/50)

Front Squat 5-5-5-3-3-3

WOD:
5 RFT:
15 T2B
15 Box Jump Overs (20/24)

8 min EMOM: 2 re-grip Snatch

WOD:
10 min AMRAP:
5 Snatch (Rx: 75/115, Comp: 115/175)
10 Push Ups
15 Ab Mat Sit Ups

WOD:
12 min AMRAP of an Ascending Ladder:
1 SBLBSU (35/50, 20/24)
10 DU
2 SBLBSU
20 DU
3 SBLBSU
30 DU

Clean & Jerk

WOD:
On an 11:00 min Running Clock:
3 min Max Rep: Strict Pull Ups
5 min Max Rep Clean & Jerk: Clean & Jerk (Rx: 95/135)
3 min Max Rep: Strict Pull Ups

Holiday Schedule: 1 Class only at 10 AM at Lynden High School

We will be doing a bodyweight HERO WOD, and we will SPREAD OUT! :)

DL 5-4-3-2

WOD:
3 RFT:
600m Run
15 DL (Rx:155/225, Comp: 185/275)
15 HSPU (Rx: Kipping, Comp: Strict)

10 min EMOM: 2-5 RMU

WOD:
8 min AMRAP:
20 WB (14/20, 9/10’)
20 MB Step Back Lunges (14/20)

12 min EMOM: 1 Clean + 2 Jerks

WOD:
12 min AMRAP:
8 Cleans (Rx: 65/95, Comp: 75/115)
10 S2OH (Rx: 65/95, Comp: 75/115)
45 DU

WOD:
For Max Reps:
0-2: Double DB Box Step Overs (35/50, 20/24)
2-4: Burpee BJ (20/24)
4-6: Double DB Snatch (35/50)
6-7:30: Rest
7:30-9: Double DB Box Step Overs (35/50, 20/24)
9-10:30: Burpee BJ (20/24)
10:30-12: Double DB Snatch (35/50)
12-13: Rest
13-14: Double DB Box Step Overs (35/50, 20/24)
14-15: Burpee BJ (20/24)
15-16: Double DB Snatch (35/50)

WOD:
Fran:
21-15-9
Thrusters (95/65)
Pull Ups

Post WOD:
Front Squat: 6-4-2-2-2-2