(Optional) - Pull-up Strength: 4-4-4-4-4

 

W.O.D. - Max reps

- 4 minute row (calories)

- 1 minute rest

- 3 minute KB swing (35/53)

- 1 minute rest

- 2 minute Double-unders

- 1 minute rest

- 1 minute "Shoulder to overhead" (65lbs / 95lbs)

Front Squat 1RM

 

W.O.D

20 minute AMRAP of "Cindy"  or "Mary" (coaches will help determine which each will do)

 

"Cindy"

- 5 pull-ups

- 10 HR pushups

- 15 air squats

"Mary"

- 5 HSPU

- 10 Pistols

- 15 pull-ups

 

Snatch 1RM

W.O.D.

"Nancy" - 5 rounds for time - 400 meter run - 15 OHS (65lbs / 95lbs)  

"Farewell Coach Chris Pash who is headed off to a new chapter in his life.  We at i1uvit will miss you Chris!"

STRENGTH Back Squat 5x5 @ 80% of 1RM 90sec - 2 min rest W.O.D. - 2K Row - rest 2 minutes - 75 wall ball (14lbs / 20lbs)

7 min AMRAP 400 meter run buy-in - 7 Handstand push-ups - 7 Muscle-up - 7 box jump (24/30) At 7 min: 5 min AMRAP 200 meter run buy-in - 5 Muscle-up - 5 Handstand push-ups - 5 Box jump (24/30)

WOD: "Clean & Jerk EMOM" 1 clean & jerk on the minute. Add 1 rep every minute. You are done when you fail to make your # before minute is over. (95lbs / 135lbs)

WOD 3 rounds for total reps 1 min at each - Double unders - Kb swing 35/53 - Ab mat sit up - Alternating pistols - Calorie row - Rest Optional Deadlift strength after WOD

Snatch 2-2-2-2-2 WOD 3 rounds - 25 Wall ball (14lbs / 20lbs) - 20 T2B - 15 OHS (95/135)

"Heavy 5" Strict pull up 5-5-5-5-5 W.O.D. (4 rounds for time) - 9 snatch (95/135) - 12 box jump (24" / 30") - 15 T2B

Partner W.O.D. (1 person working at a time) - 1 mile run - 100 kb swings (35/53) - 150 burpees - 100 kb swings (35/53) - 1 mile run

Heavy Back Squat W.O.D. "Just 9 min" 3 rounds - 60 sec hang clean (65 / 95) - 60 sec front squats (65 / 95) - 60 sec Push press (65 / 95) - 60 sec rest

This is the workout for the entire gym and also the opening day test of the "Food Matters Challenge". We will redo this at the end of the challenge to test improvements. - 500 meter row - 10 pull-ups - 20 HR push-up - 30 ABMAT sit-ups - 40 air squats - 30 ABMAT sit-ups - 20 HR push-ups - 10 pull-ups - 500 meter row

12 minutes to find 1RM Snatch

W.O.D.

10 min AMRAP

- 5 push press (75/115) - 10 dead lift (75/115) - 15 box jump (20/24)

W.O.D.

AFAP (As Fast As Possible)

- Run 1 mile

rest 2 minutes

- Row 2k