WOD

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
For Time:
50 Power Snatch (135/95)
60 Overhead Squats (135/95)
70 Toes To Bar
800 m Partner Run

A) Coaches Choice Warm-up

B) Open 18.3:

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS,
chin-over-bar pull-ups (for both MU sets),
35-lb. DB snatches
Women perform single-unders, 35-lb. OHS,
chin-over-bar pull-ups (for both MU sets),
20-lb. DB snatches

A) 2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Banded Upright Rows x15
Banded Reverse Lunge x10 ea.
Seal Walk x20ft

B) For Time:
3 Min Max Ski Erg
100 Kettlebell Swings (53/35)
3 Min Max Cal Row
100 Walking Lunges
3 Min Max Cal Assault Bike
100 Push-ups

*Score total time to complete + total reps.

6, 7 and 8pm classes are CANCELLED–be safe and lift correctly!

A) Coaches Choice Warm-Up

B) Every 90 Sec For 12 Min (8 sets) Do:
Hang Squat Clean x2
*Increase in weight each set.

C) 5 Rounds For Time Of:
5 Squat Cleans (185/120)
10 Burpee Box Jump Overs (24″/20″)

A) 2 Min Ski Erg
+
2 Sets
Single Leg Kettlebell Deadlift x8 ea.
Jump Squat x10
Push-up + Groiner Stretch x4 ea. side (2 sec groiner hold)
Hanging Lat Pull Hold x15-20 sec

B) 4 Sets
Deadstop Deadlift x2 @100%+ of 3RM

C) 3 Sets
AMRAP In 4 Min Of:
10 Deadlifts (225/145)
20 Pull-ups
30 Wall Balls (20/14)
rest 4 min

A) Coaches Choice Warm-Up

B) EMOM For 15 Min Do:
Min 1 – Handstand Push-up x10-12
Min 2 – GHD Sit-up x15
Min 3 – Double Under x30-40

C) 7 Min Max Cal Assault Bike
rest 5 min
5 Min Max Cal Assault Bike
rest 30 sec
2 Min Max Cal Ski Erg

8am Endurance Class is canceled.

A)  Coaches Choice Warm-up

B)  5 Rounds For Time Of:
15 Cal Ski Erg
50 Mt.Climbers
15 Push-ups
20 Squats

A) Coaches Choice Warm-Up

 

B)  In Teams Of 2 Perform:
AMRAP In 30 Min Of:
400m Partner Run
20 Clean and Jerks (135/95)
30 Toes To Bar

*Only 1 athlete can work at a time.