WOD

Part A Warm Up

Coaches Choice

Part B

“Isabel”
For Time:
30 Snatches (135/95)
rest 3 min
3 Rounds For Time Of:
400 m Run
21 Front Squats (95/65)
12 Handstand Push-ups

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Part A Warm Up

500 m Row @70%
+
2 Rounds Of:
Crab Walk x50ft
Rower Handstand Compression x10
Gymnastic Kip x10

Part B

3 Sets
Upright DB High Pull x12 ea. side
Bent Over Single Arm Row x12 ea. side

Part C

4 Sets
20 Sec Max Cal Assault Bike
rest 40 sec
AMRAP in 2 Min Of:
20 Games Standard Box Jumps (24″/20″)
12 Single Arm DB Push Press, R (50/35)
12 Single Arm DB Push Press, L
rest 2 min

Part A Warm Up

3 Sets
Clean Lift Off x5
Hang Muscle Clean x5
Fron Squat x5
Tall Clean x5
Push Press x5

Part B

Every 2 Min For 8 Min Do:
Power Cleans x3 + Hang Squat Clean x2 + Split Jerk

Part C

For Time:
50 Kettlebell Swings (53/35)
40 Overhead Squats (95/65)
30 Toes To Bar
20 Clean and Jerks (95/65)
30 Ring Rows
40 In-Place Front Rack Lunges (95/65)
50 Kettlebell Swings

Part A Warm Up

Coaches Choice

Part B

3 Sets
Toes To Bar Hold x15-20 sec
Barbell Roll Out x10
Strict Pull-up x5-10

Part C

3 Rounds For Total Time Do:
20 Burpees
20 Pull-ups
5 Burpees
rest 2 min

*During each 2 min rest perform 10 GHD Sit-ups

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Part A Warm Up

3 Sets
Snatch Deadlift x5
Snatch High Pull x5
Snatch Drop x5
BTN Snatch Grip Push Jerk x5

Part B

5 Sets
High Hang Squat Snatch x3

Part C

AMRAP In 3 Min Of:
500 m Row
Max Deadift w/ remaining time (225/145)
rest 90 sec
AMRAP In 3 Min Of:
30 Cal Assault BIke
Max Ring Dip w/ remaining time
rest 90 sec
AMRAP In 3 Min Of:
400 m Run
Max Wall Balls (20/15)

*Scale ring dip to push-ups

 

Part A Warm Up

Coaches Choice

Part B

4 Sets Of:
500 m Row
20 PVC Arch-ups
rest 1 min
30 Sec max Cal Assault Bike
20 Hollow Body Rocks
rest 1 min
20 Up-Downs
rest 3 min

Part C

3 Sets
KB Wind Mill x10 ea. side

10am COMP CLASS

Complete 17.5 or a WOD will be posted

Part A Warm Up

Coaches Choice

Part B

In Teams Of 2 Perform
AMRAP In 20 Min Of:
40 Alt. DB Snatch (55/35)
60 Wall Balls (20/14)
80 Push-ups
25 Alt. DB Snatch
35 Wall Balls
45 Push-ups
10 Alt. DB Snatch
20 Wall Balls
30 Push-ups

*Score total reps completed. You may partition the reps however you please must must complete all the reps of one movement before moving onto the next.

Part A Warm Up

Coaches Choice

Part B

Open Workout 17.5