WOD

Part A Warm Up

Coaches Choice

Part B

In Teams Of 2 Perform
8 Minutes To Each Establish A 1RM Snatch

At The 8:00 Min Mark Begin
3 Min Max Cal Row (30 sec inc.)
rest 1 min
3 Min Max Overhead Squat (135/95)
rest 1 min
3 min Max Sumo Deadlift High Pull (135/95)
rest 1 min

At The 20:00 Min Mark Do:
8 Minutes To Each Establish A 1RM Clean

Part A Warm Up

2 Sets
90 Sec Assault Bike (Easy)
Foam Roll x3 min

then do:

2 Sets
Overhead PVC Lunge w/rotation x12 Steps
DB Death March x8 steps
Hollow Body Rock x20 sec

Part B

5 Rounds For Time Of:
20 Wall Balls (20/15)
15 Toes To Bar
10 Deadlifts (225/155)

Part C

3 Sets
Single Leg Single Arm Bent Over Row x12 ea. side

Part A Warm Up

Coaches Choice

Part B

EMOM For 10 Min Do:
Odd – Rope Climb x1-2
Even – L-Hang x10-15 sec

Part C

EMOM For 21 Min Do:
Min 1 – Farmers Carry x30 sec + Alt. DB Snatch x2 ea. side
Min 2 – Overhead In Place Lunge x12 + Ball Slam x6
Min 3 – 15 Sec Max Cal Assault BIke

Part A Warm Up

3 Sets
5 Sec Tempo Snatch Grip Deadlift x5
Hang Muscle Snatch x5
Snatch Grip Push Press x5
Hang Power Snatch x5

Part B

5 Sets
Power Snatch x2 + Hang Squat Snatch
*Building

Part C

For Time:
1-10 Reps Of:
Power Snatch (135/95)
Games Standard Box Jump (24″/20″)

Part A Warm Up

Coaches Choice

Part B

EMOM For 12 MIn Do:
Min 1 – L-Hang x15-20 sec
Min 2 – Floor Sit Leg Lift Overs x10
Min 3 – Toes To Bar x5

Part C

3 Sets
500 m Row
20 Pull-ups
15 Push Press(135/95)
15 Pull-ups
10 Push Press (95/65)
rest 2 min

It’s Monday, grab a beer or wine (if you must)

Part A Warm Up

3 Sets
Hang Clean High Pull x5
Stiff Legged Deadlift x5
Tall Clean x5
Tall Jerk x5

Part B

5 Sets
Hang Clean + Split Jerk x1x2

Part C

AMRAP In 15 Min Of:
7 Squat Cleans (135/95)
10 Bar Facing Burpee
15 Kettlebell Swings (53/35)
rest 90 sec

Part A – Warm up

Coaches choice

Part B

3 Rounds For Time Of:
200 m Farmers Carry (53/35 each hand)
4 Rope Climbs
20 Cal Assault Bike

10am COMP CLASS

Part A Warm Up

Part A – Warm up

Coaches Choice

Part B

In Teams Of 2 Complete
For Time:
150 Wall Balls (20/15)
20 Clean and Jerks (135/95)
50 Double Unders (Each Athlete)
100 Wall Balls
20 Shoulder To Overhead (135/95)
50 Double Unders (Each Athlete)
50 Wall Balls
20 Thrusters (135/95)
50 Double Unders (Each Athlete)

Only one athlete can work at a time during the wall balls, and barbell work. Both athletes may perform double unders at the same time but both must each complete 50 reps.