WOD

Everyone kicked butt yesterday!  But wait, there’s more…

Part A Warm up

Coaches choice

Part B

4 Sets
Muscle-up x1-4 OR Seated Banded Muscle-up x5
rest 1-2 min

Part C

For Total Time:
10 Push Press (95/65)
10 Burpees
10 Games Standard Box Jumps (24″/20″)
10 Pull-ups
rest 2 min
10 Burpees
10 Games Standard Box Jumps
10 Pull-ups
10 Push Press
rest 2 min
10 Games Standard Box Jumps
10 Pull-ups
10 Push Press
10 Burpee
rest 2 min
10 Pull-ups
10 Push Press
10 Burpees
10 Games Standard Box Jumps

*First movement becomes the last movement in the following round.

I told you this week is going to be fun!

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

5 Sets
Clean and Jerk x1.1
*Build to a heavy double

Part C

For Time:
10 Clean and Jerks (165/115)
20 Toes To Bar
30 Wall Balls (20/14)
7 Clean and Jerks (165/115)
15 Toes To Bar
25 Wall Balls
4 Clean and Jerks (165/115)
10 Toes To Bar
20 Wall Balls

This week is gonna be fun (said nobody ever)!  Let’s get at it!!!

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
5 Sec Handstand Push-up Negative x2-3
Single Arm Overhead KB Walk x150ft ea. arm
Ring Push-up x10

Part C

For Time:
1000 m Row
75 Hang Power Snatch (75/45)
50 Push-ups
25 Box Jump Overs

Part A Warm up

Coaches Choice

Part B

30 Sec Max Sled Push (135/90)
rest 90 sec
30 Sec Max DB Renegade Rows (35/25)
rest 90 sec
30 Sec Max DB Box Step Over (35-24″/25-20″)
rest 90 sec
30 Sec Max Rope Climb
rest 90 sec

Part A Warm Up

Coaches Choice

Part B

3 Rounds For Time:
15 Partner Deadlifts (405/265)
20 Syncro Bar Facing Burpees
400 m Run (together)

Part C

3 Sets
DB Front Raise x15
rest 2 min
DB Lateral Raise x15
rest 2 min

Part A Warm up

4 Min Foam Roll
+
500 m Row @60%
+
2 Sets Of:
Stiff Legged SNatch Grip Deadlift x5
Hang Muscle Snatch x5
Snatch Push Press x5
Power Snatch x5

Part B

“Open Workout 13.1”

AMRAP 17 Minutes:
40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 burpees
As many snatch reps as possible (210/120)

Witness The Fitness

Part A Warm up

Coaches Choice

Part B

EMOM For 5 Min
Front Squat x5 @70%
rest 4 min
EMOM For 3 Min
Front Squat x2 @80%

Part C

EMOM For 21 Min Do:
Min 1 – Double Under x30 Sec Max
Min 2 – KB Farmers Carry x100ft + KB Deadlifts x10
Min 3 – Assault Bike x45 Sec Max Cal

Part A Warm Up

Coaches Choice

Part B 

3 Sets
Bar Muscle-up x1-4 (use bands if needed)
Ring Support Hold x20 sec
Single Arm False Grip Row Hang x10 sec ea. arm

Part C

5 sets For Total Time Do:
250 m Row
15 Thrusters (95/65)
8 Pull-ups
rest 2 min