WOD

Strength 

Front Squat

10,8,6,3,1

WOD

Deadlift 225/155 10-9-8-7-6-5-4-3-2-1

Toes to Bar 1-2-3-4-5-6-7-8-9-10

Cash Out 800 Meter Run

Strength

Push Jerk

5,5,3,1,1

WOD

3RFT

50 KB Swing 55/35

40 Push-ups

30 Air Squats

20 Push Press 95/65

10 Pull-ups

Leonid Tarenenko once Clean & Jerked 266 kgs or 586 lbs the highest amount ever!!!!!!!!!

Strength

Hang Clean

10,8,6,4,1,1

WOD

5 RFT

10 Power Cleans 135/75

15 Box Jumps 24/20

20 Sit-up

4 Length Turf Sprint

“Biceps are like ornaments on a Christmas tree”-Ed Coan

Strength

Back Squat 8,6,4,2,1

WOD

18 min AMRAP

200 meter run

8 Thrusters 95/65

8 Pull ups

8 Hand Release Push Ups

SQUAT HEAVY OR GO HOME

Strength:

Snatch Balance 1-1-1-1-1-1-1

WOD:

21-15-9

Shoulder to Overhead (96/65)

Burpees                      

Lunges (each leg) w/ 45/25# plate                      

Strength is more useful than weakness.

WOD

6 Minute AMRAP

3 Pistols each leg

6 Pull Ups

          Rest 3 Minutes

6 Minute AMRAP

3 Snatches (135/95)

6 HSPU

          Rest 3 Minutes

800m Run

HAPPY BIRTHDAY KRISTA

“There is no such thing as “firming and toning.” There is only stronger and weaker. “-Mark Rippetoe

Strength:

Clean and Jerk 2-2-2-1-1-1-1

WOD:

2,000m Row…then…….

45-30-15

Sit ups

Box jump overs

There are so many people out there who will tell you that you can’t. What you’ve got to do is to turn around and say – watch me.

Strength: Push Press 5-4-3-2-2

WOD: 3 Rounds for time – 400m  run with med ball (20/14)

                                           15 Deadlifts (185/155)