WOD

Part A – Warm up

2 Sets
Squat Hold w/ single arm rotation x5 ea. side
Samson Stretch Lunge x4 ea. side

EMOM For 9 Min Do:
Min 1 – Gymnastic Kip x10
Min 2 – Wall Squat x5 + Goblet Squat x5
Min 3 – Protracted Push-up Hold x30 sec

Part B

AMRAP In 20 Minutes Of:
20 Pull-ups
20 Overhead Squats (95/65)
20 Kettlebell Swings (53/35)
20 Push-ups

See coach Danny lifting 144.8 pound heavy bag.  Nice job Danny!

Part A Warm Up

Coaches choice

Part B

4 Sets
False Grip Ring Row x10
rest 1 min
Toes To Bar Hold x 15-20 sec
rest 1 min

Part C

3 Sets Of:
In a 2:30 Sec Perform:
500 m Row
Max Burpee Box Jump Overs (with remaining time)
rest 30 sec
10 Ball Slams (30/20)
rest 90 sec

*Score total burpee box jump overs completed.

Part A – Warm up

3 Sets
Snatch Grip Stiff Legged Deadlift x5
Hang Muscle Snatch x5
Snatch Grip Push Press x5
Overhead Squat x2 @95×1

Part B

5 Sets
High Hang Snatch x2 + Snatch w/ 5 sec hold in bottom
*Build to a heavy set

Part C

3 Sets, Ea. For Time Of:
5-4-3-2-1 Reps of:
Hang Squat Snatch (135/95)
Handstand Push-up
rest 2 min

Part A – Warm up

Coaches choice

Part B

3 Sets
Strict Pull-up x Max
rest 2 min
5 Sec Ring Dip Negative x3
rest 2 min

Part C

5 Sets For Total Time Of:
12 Games Standard Box Jumps  (24/20)
50 Double Unders
12 Push Press (115/75)
12 In Place Front Rack Lunges (115/75)
rest 90 sec

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
Clean + Split Jerk + Hang Squat Clean + Split Jerk + Front Squat + Split Jerk
*Build to a heavy set

Part C

5 Sets, For Total Time Do:
10 Power Clean (135/95)
8 Burpee Over Bar
6 Toes To Bar
rest 90 sec

Part A Warm up

Coaches choice

Part B

AMRAP In 30 Min Of:
10 Overhead DB Walking Lunge, R (35/25)
10 Overhead DB Walking Lunge, L
20 Sit-ups
20 Ball Slams (20/15)
50 Double Unders
50 Mt. Climbers (2 for 1)

COMP CLASS

Warm-up- Coaches Choice

Select your partner wisely

Part A Warm up

Coaches Choice

Part B

In Teams Of 2 Perform:
For Time:
800 m Run (Together)
50 Partner Front Squats (155/105)
600 m Run (Together)
35 Partner Front Squats
35 Sync Burpees
400 m Run
20 Partner Front Squats
20 Sync Burpees
20 Sync Push Press

*For partner front squats, each athlete will be on opposite ends of a barbell loaded with weight. You must be facing each other but can support the bar however you would like. Both athletes must squat below parallel and reach full extension at the same time.
**For partner push press, the set up is the same as the squat. Both athletes face each other holding the ends of a barbell.

Part A Warm up

500 m Row @70%
+
2 Sets
Inch Worm x5
Groiner Hold x20 sec ea. leg
+
2 Sets
5 Sec Tempo Snatch Pull x5
Hang Muscle Snatch x4
V-up x10

Part B

AMRAP In 15 Min Of:
3 Power Snatch (135/95)
3 Toes To Bar
6 Power Snatch
6 Toes To Bar
9 Power Snatch
9 Toes To Bar
etc…
*Score total reps completed.