WOD

A) Coaches Choice Warm-up

B) For Time Do:
2001m Row or run
11 Box Jumps (30/24)
11 Thrusters (135/95)
11 Burpee Chest To Bar Pull-ups
11 Power Cleans (135/95)
11 Handstand Push-ups
11 Kb Swings (70/55)
11 Toes to Bar
11 Deadlifts (135/95)
11 Push Jerks (135/95)
2001m row or run

*If you start with a run you will row for the end and vice versa.

Happy Birthday Coach Jenni!

A) Coaches Choice Warm-up

B) In Teams Of 2 Perform:
For Time:
800 m Run (Run Together)
50 Clean and Jerks (135/95)
800 m Run
70 Deadlifts (225/145)
800 m Run
90 Wall Balls (20/15)

*Only 1 athlete can work at a time. Both athletes must run together.

A) 5 Minutes Of Coaches Choice Warm-up
+
Wall Climb x2
Nose To Wall Hold x30 sec
5 sec Handstand Push-up Negative x10 (back to wall)
5 sec Single Leg Squat Hold x5 ea. leg
Gymnastic Kip x10
Kipping Pull-up x10

*Modify single leg squat hold by having the athlete stand on the box, go to the bottom of the squat and hold their opposite leg off of the floor.

B) “Mary”
AMRAP In 20 Min Of:
5 Handstand Push-ups
10 Alt Pistols
15 Pull-ups

*Scale HSPU to seated DB Press
*Scale Pistols to Single Leg Weighted step-ups (45/35)

A) Coaches Choice Warm-up

B) 5 Sets
Overhead Squat x2 @35×1

C) 3 Rounds For Time Of:
30 Double Unders
10 DB Thrusters (45/30)
30 Double Unders
20 DB Deadlifts (45/30)

A) 5 Minutes Of Coaches Choice
+
2 Sets
Stiff Legged Deadlift x5
Bent Over Row x5
Hang Muscle Clean x5
Front Squat x5
Tall Clean x5

B) In 15-20 Minutes Establish A 3RM Hang Squat Clean

C) 3 Sets, Each For Reps Of:
AMRAP In 3 Min Of
350 m Row
2 Rope Climbs
Max Burpee Box Jump Overs (24″/20″)
rest 3 min

A) 3 Sets
Snatch Grip Deadlift x4
Hang Snatch High Pull x4
1″ Below The Knee Muscle Snatch x4
PVC Sotts Press x5

B) 5 Sets
Power Snatch x1 @85%

C) 3 Sets
30 Sec Max Cal Airdyne
30 Sec Max Kettlebell Swing (55/35)
30 Sec Max Overhead Squat (65/45)
30 Sec Max Push-up
rest 6 min

SCHEDULE REMINDER:

Due to the holiday there will only be an 8am and 9am class today.

A) Coaches Choice Warm-up

B)”Hot Shots 19″
6 Rounds For Time Of:
30 Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400 m Run

A) Coaches Choice Warm-up

B) AMRAP In 20 Min Of:
50 Overhead Plate Lunges (45/35)
40 Ball Slams (20/15)
30 Alt Single Arm DB Snatches (55/35)
20 Burpee Broad Jumps