Strength Back squat 2-55%, 2-65%, 2-75%,85%/ max reps then back down.   Wod (for time) Fran 3 rounds, 21-15- 9 reps

• Thrusters
• Pull-ups

W.O.D.

- 20 sec strict pull up test - 20 sec strict ring dip test

W.O.D.

5 rounds - # of pull up (from test) - # of ring dip (from test) - 200 meter recovery jog

Post W.O.D.

Rest 3 minutes

- 1 set of max Kipping pull up

Rest 60 sec

- 1 set of max Kipping ring dip

W.O.D.

5 rounds  (women-95lbs / men-135lbs)

- 9 snatch-grip dead-lifts

- 6 hang power-snatches

- 3 overhead squats

 

W.O.D. (Row & Burps)

1 round

- 700 meter row

- 40 burpees

- 400 meter row

 

Strength Back squat 3-3-3 max reps 3-3-3 50%/3, 60%/3, 70%/3, 80%/ max reps then back down.   Wod 3 rounds 15 Power clean 65/95 15 wall ball Then right into 3 rounds 15 front squat 65/95 15 pull up

W.O.D.

4 rounds

- 200 meter run - 12 ring dips - 30 DUs (or 90 "singles")

Strength

Deadlift (3-3-3-Max reps-3-3-3)

50%/3, 60%/3, 70%/3, 80%/Max Reps, then back down

W.O.D.

8 minute AMRAP

- 300 meter row - 15 Toes-2-Bar

Open Gym from 10am-12pm

Come makeup one of the W.O.D.'s you missed this week or just practice some techniques or lifts.

Metcon (Time)

 - 200 meter run

     -  1 minute rest

- 150 meter run

     -  30 seconds rest

- 150 meter run

     -  30 seconds rest

- 150 meter run

     -  30 seconds rest

-  200 meter run

Metcon (Time)

5 rounds

- 15 DUs (or 45 "singles")

- 15 KB Goblet Squat (1pood/1.5)

- 15 Snatch (45lb / 75lb)

Strength (optional)

Back Squat (5x4)

   (90 seconds to 2 minutes rest between)

Strength

Dead-lift 5x4 (2 min. rest between)

Metcon (Time)

10-minute AMRAP (timer starts at row beginning)

(1-time) - 1000 meter row "buy-in"

- 10 plyo push-ups

- 20 double-unders (or 60 "singles")

- 30 ABMAT situps