WOD

Happy Birthday Steve Jacoby!

A) Foam Roll x4 min
+
2 Sets
Overhead Single Arm KB Walk x100ft ea. arm
Hollow Rock x10
Samson Stretch x50ft
Wall Squat x6 @53×1

B) 5 Sets
1 Min Max Push Press (95/65)
rest 1 min
1 Min Max Toes To Bar
rest 1 min
1 Min Max Cal Row
rest 1 min
1 Min Max Wall Ball (20/15)
rest 1 min

A) Coaches Choice Warm-up

B) 3 Sets
Weighted Strict Chin-up x5
Banded Tricep Pull Downs x20
Ring Support Knee Raise x12

C) 4 Sets for total reps of
:30 sec Max Hang Power Snatch(75/45)
rest 90 sec
:30 sec Max Box Jump Over (24″/20″)
rest 90 sec

*Try to perform lateral box jump overs if possible.

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

B) In 15-20 minutes Establish A 1RM Power Snatch

C) AMRAP in 15 Minutes of:
15 Deadlifts (185/125)
25 Pull-ups
50 Double Unders

*If you are unable to do double unders, do single unders x2

A) Coaches Choice Warm-up

B) 3 Sets
400 m Run
rest 2 min
20 KB Sumo Deadlift High Pulls (53/35)
20 Sit-ups
rest 2 min
400 m Run
rest 2 min
30 Walking Lunges
rest 2 min

A) Coaches Choice Warm-Up

B) In Teams of 2 Perform:
100 Toes To Bar
100 Wall Balls (20/15)
100 Kettlebell Swings (53/35)
100 Ring Rows
100 Ring Dips

*Only one athlete may work at a time. You must alternate athletes every :30 sec. Athletes must work for :30. You can not change before your :30 second of work is up.

A) 3 Sets
Stiff Legged Single Leg Deadlift x6 ea. leg
Bear Crawl x50ft
Crab Crawl x50ft
Sumo Goblet Squat x10
Hang Muscle Clean x5

B) “The Chief”
5 Rounds of:
AMRAP in 3 min of:
3 Power Cleans (135/95)
6 Push-ups
9 Squats
rest 1 min

*Score total reps completed. 1 Round = 18 reps

A) Coaches Choice Warm-Up

B) 3 Sets
Overhead KB Squat or Close Grip Overhead Squat x10
Hip Extension x15

C) EMOM for 21 min do:
Min 1 – Double Under x30 or Max in 30 sec
Min 2 – Rope Climb x1-2
Min 3 – DB Deadlift x12

A) Foam Roll x4 min
+
1 Sets
100 m Row (legs only)
100 m Row (arms only)
150 m Row
+
2 Sets of:
Front Rack Lunge x10
“No Push-up” Burpee x5

B) 4 Sets ea. for time of:
15 Cal Row
10 Thrusters (115/75)
rest 2 min
25 Burpees Over Bar
rest 2 min