WOD

A) Coaches Choice Warm-up

B) In Teams Of 2 Perform:
AMRAP in 10 Min Of:
30 Pull-ups
15 Power Snatch (135/95)
*Every min must start with both athletes completing 6 Partner Wall Balls
rest 2 min

AMRAP in 8 Min Of:
50 Push-ups
50 Box Jump Overs (24″/20″)
*Every min must start with both athletes completing 5 Sit-ups

*athletes may partition the reps however you please

A) 500 m Row
+
3 Sets
Alt. Jumping Lunge x3 ea. leg (for height & power)
Alt. Single Arm KB Swing x12
Squat Hold Single Arm Raise x6 ea. arm

B) “Karen”
For Time:
150 Wall Balls (20/15)

rest 5 min, then do:
AMRAP In 6 Min Of:
1 Squat Clean (165/110)
2 Burpee Over Bar

A) Coaches Choice Warm-up

B) 5 Sets
Dead Stop Back Squat x1 + Back Squat x1 @53×1

C) Every 3 Min For 15 Min Do:
7 DB Deadlift
7 DB Hang Power Clean
7 DB Push Press
15 Kettlebell Swings (70/55)

*Choose a DB weight that allows you to perform the sequence unbroken. For DB Deadlift, hands must pass below your knees. The DB does NOT have to touch the floor.

A) Coaches Choice Warm-up

B) 4 Sets
False Grip Ring Row 10 sec Negative x3
Strict Ring Dip x8-10
Toes Through Rings x4-6

C) 3 Sets, Ea. For Time Of:
12/10 Cal Row
10 Toes To Bar
10 Thrusters (95/65)
rest 2 min
300ft Shuttle Sprint (50ft inc.)
10 Burpee Over Bar
15 Push-ups
15 Pull-ups
rest 2 min

A) Coaches Choice Warm-up

B) EMOM For 24 Min Do:
Min 1 – Ring Dip x10 + Toes To Bar x5
Min 2 – Double Under x30 sec max
Min 3 – V-up x15
Min 4 – Weighted Box Step Over x8

Comp Class:

A) 20 Calorie Assault Bike/30 Calorie Airdyne
2 Rounds:
10 Push-Ups
50 Ft Bear Crawl
10 Air Squats
50 Ft Crab Walk
10 Burpees
50 Ft Seal Walk

B) 3×3 Deficit Snatch Grip Deadlift
3×3 Full Snatch

C) 2011 Open WOD 2
15 Min AMRAP
9 Deadlifts (155/100)
12 Push-Ups
15 Box Jumps(24″/20″)

A) Coaches Choice Warm-up

B) In Teams Of 3 Perform:
5 Min Max Sled Push (alt. every 50 ft)
5 Min Max Cal Assault Bike (alt. every 10 cal)
5 Min Max GHD Sit-up (alt. every 10 GHD’s)
5 Min Max Cal Row (alt every 10 Cal)
5 Min Max Rope Climb (alt. every rope climb)

 

A) EMOM For 6 Min Do:
Odd – Wall Squat x5 @32×1
Even – Jump Rope x 30 sec
rest 2 min
EMOM For 3 Min Do:
Bent Over Barbell Row x7 + Push Press x7
+
Foam Roll x2-3 min

B) For Time:
50 Thrusters (75/55)
rest 4 min
40 Thrusters (95/65)
40 Kettlebell Swings (53/35)
rest 4 min
30 Thrusters (115/75)
30 Pull-ups