WOD

Part A Warm up

Coaches Choice

Part B

3 Sets
False Grip Ring Pull-up Hold x10-15 sec
Bar Muscle-up x1-4

*Scale bar muscle-up to chest to bar pull-ups. Use band if needed.

Part C

3 Sets, Ea. For Time Of:
15 Cal Row
15 Deadlifts (185/120)
rest 90 sec
15 Pull-ups
30 Double Unders
rest 90 sec

*Score the round at the completion of your 30th double under

Part A Warm up

5 Minutes Of Coaches Choice
+
2 Sets
Stiff Legged Deadlift x5
Push Press x5
Hang Muscle Clean x5
Push Jerk x5
Tall Clean x5
Split Jerk x5

Part B

In 15-20 Minutes Establish A 1RM Clean and Jerk

Part C

5 Rounds For Time Of:
10 Hang Squat Clean (135/95)
10 Handstand Push-ups

Part A Warm up

2 Sets
Bear Crawl x30ft
Crab Crawl x30ft
PVC Close Grip Overhead Squat x5
Push-up + Inch Worm x4

Part B

3 Sets
Nose To Wall Hold x30-60 sec
rest 30 sec
Strict Ring Dip x8-10
rest 30 sec
Ring Support L-Sit x10 Sec
rest 2-3 min

Part C

AMRAP In 12 Min Of:
35/25 Cal Assault Bike
With the remaining time do:
10 Games Standard Box Jump (24″/20″)
10 Toes To Bar
10 Kettlebell Swings (53/35)

** Happy Birthday Coach Camilo!**

Part A Warm up

Coaches choice

Part B

For Time
34-24-14 Reps Of:
Goblet Walking Lunge (53/35)
V-up
KB Sumo Deadlift High Pull (53/35)
Cal Row/Bike

*Use a bike or rower, whichever piece of equipment is available.

10am COMP CLASS 

Part A Warm up

Coaches Choice

Part B

15 Minutes Timecap:

1RM Weighted Strict Pull-Up

1RM Weighted Strict Dip

Part C

10 MIN AMRAP:

12 overhead walking lunge (95/65)
8 burpees
12 overhead walking lunge (95/65)
8 chest-to-bar pull-ups

Rest 5 Minutes Then:

10 MIN AMRAP:

10 Overhead Squats (95/65)

10 Burpees to 6″ Target

Part A Warm up

Coaches choice

Part B

2 Sets
In Team of 2 Perform:
AMRAP in 6 min of:
10 Games Standard Box Jump (24″/20″)
15 Squats
rest 1 min
AMRAP in 6 min of:
10 Push Press (95/65)
10 Push-ups
rest 1 min
AMRAP in 6 min of:
1 Rope Climb
10 Kettlebell Swings (53/35)
rest 1 min

*Only 1 athlete may work at a time.
*For The First time through each sequence, the non working athlete must perform a DEAD HANG on the pull-up bar for the working athlete to complete reps.
*The second time through each sequence, the non working athlete must hold a PUSH-UP position for the working athlete to complete reps.
You may alternate athletes however you please.

Happy Friday everyone.

Part A Warm up

2 Sets
KB Windmill x5 ea. arm
Single Arm KB Bent Over Row x5 ea. arm
+
2 Sets
Tall Clean x5 (build in weight)
Ring Support x20 sec
Push-up x10

Part B

“Elizabeth”
For Time
21-15-9 Reps Of:
Squat Clean (135/95)
Ring Dip
rest 10 Min
3 Rounds For Time:
10 Alt. KB Snatch (53/35)
6 Single Arm KB Overhead Walking Lunge, R
6 Single Arm KB Overhead Walking Lunge, L

ONLY 5 WEEKS UNTIL THE OPEN

Part A

Warm up

Part B

Every 90 Sec For 6 Min Do:
Back Squat x4 @80%
rest 4 min
Every 90 Sec For 6 Min Do:
Back Squat x2 @85%

Part C

5 Min Max Cal Assault Bike
rest 3 min
4 Min Max Handstand Push-up
rest 2 min
3 Min Max Double Under
rest 1 min
2 Min Max Deadlift (315/205)