WOD

Strength: EMOM 10 min

7 Back Squats 155/115

WOD: 5 RFT
10 Hang Snatches 95/65
15 Wall Balls

Strength: Sumo Deadlift (speed work)
10×3 (including warm ups)

Add weight each set but in small increments no more the a 20lb jump and do NOT go over 70% 1RM

Perform each rep from a dead stop and attempt to lift the bar as fast as possible.

WOD For Time
KBS 55/35
25-20-15-10-5
Ab-mat Sit-up
5-10-15-20-25

Strength: Hang Power Clean + Push Jerk

6×3 (each rep is 1 hang clean and 1 push jerk)

WOD:5 RFT
7 Strict Press 95/65
7 Length of Turf KB Farmers Walk 55/35

Cash Out (included in time)
800m run

Work Capacity: Partner Row for time
Teams of 3, must reach 3600m as a team. **no partner can do longer than 400m at one time**

Wod:
Complete in teams of 2 (only 1 partner can be working at a time):

50,40,30,20,10 Wallballs
50,40,30,20,10 Box Jumps
50,40,30,20,10 Toes to Bars

Strength: Back Squat

10-8-6-4-2-2-2-2
(includes warm ups)

WOD: OTM 12 min

5 Front Squats 155/115
5 Pull-ups

WOD

“Party With The Girls”
( Men 95# Women 65#)

Grace: 30 Clean & Jerks
Angie: 20 Pull-ups, 20 Push-ups, 20 Sit-ups, 20 Squats
Isabelle: 30 Snatches
Helen: 400m run, 21 KBS (55/35), 12 Pull-ups
Elizabeth: 21 Squat Cleans, 21 Ring Dips
Nancy: 400m run, 21 OHS
Fran: 21 Thrusters, 21 Pull-ups
Diane: 21 Deadlifts, 21 HSPU

Strength: Strict Press
2-3 warm up sets followed by

2-2-2-2-2 all sets at approx 85-90% 1RM

WOD

15 min AMRAP

10 Shoulder to Overhead 115/75
20 Wall Balls
400 meter run

 

Strength Deadlift
2-3 warn ups followed by8x3

WOD
3 RFT

3 Power Cleans 185/135
6 Pull-ups
9 Deadlifts 185/135
12 Sit-ups
15 KB SDHP 55/35