WOD

A) Coaches Choice Warm-up

B) 21-18-15-12-9-6-3
Push Press (95/65)
Kettlebell Swing (55/35)
*After each round run 200 m

A) Coaches Choice Warm-up

B) In Teams of 2 do
For Time:
“Karen”
150 Wall Balls (20/14)

Then do:

3 Rounds for time of:
30 Toes To Bar
30 Burpee Box Jump Overs (24″/20″)

*You may partition the reps however you please.

A) Jump Rope x3 min
(Use this time to practice double unders)

1 Set
Run 400 m
Burpee Broad Jump x10
Run 400 m
Burpee Box Jump x10

B) 3 Sets of:
30 Sec Max Cal Row
rest 30 Sec
45 Sec Max Double Under
rest 15 sec
30 Sec Max Pull-up
rest 15 sec
45 Sec Max Kettlebell Swing
rest 2:15

Score the total of each exercise seperately.

A) 2 Sets
Spider Lunge x5 ea. leg
Box Jump w/ Step Down x10
Russian Kettlebell Swing x10

B) 3 Sets
Deadlift x5 @80%

3 Sets
Stiff Legged Deadlift x15

C) 3 Rounds for time of:
14 Front Rack In Place Lunges (135/95)
20 Push-ups

A) 1 Set
Samson Stretch x50ft
Reverse Walking Lunge x50ft
Single Leg Broad Jump x50ft ea. leg
Ring Row x10
Push-ups x10
Ring Row x10
Ring Dip x10

B) “Nasty Girls”
3 Rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

*Scale 1 Muscle-up to:
-Banded Seated Muscle-ups
-3 Pull-ups + 3 Push-ups

A) 2 Sets
Snatch Grip Stiff Legged Deadlift x8
Hang Muscle Snatch x8
Behind The Neck Strict Press x8
Overhead Squat x8

*Use and empty barbell or a very light weight

B) Halting Snatch Deadlift + Snatch 2″ Below The Knee + Snatch

*For Halting Snatch Deadlift, pause above the knee in the hang position for 2 sec, then pause in the high hang position for 2 sec.

C) 5 Rounds, ea. for time of:
15 Overhead Squats (95/65)
6 Box Jump Overs (24″/20″)
10 Power Snatch (95/65)
rest 2 min

*Try to choose a weight that allows you to go unbroken during this workout. This is meant to be a sprint!

A) 500 m row
+
3 Sets
Barbell Good Morning x10 (empty bar)
Strict Press x10 (empty bar)
Nose To Wall Hold x20 sec

B) For Time:
800 m Run
30 Deadlifts (185/125)
25 C2B Pull-ups
800 m Run
20 Push Press (135/95)
15 C2B Pull-ups
800 m Run
10 Wall Climbs
5 Man Makers

A) Coaches Choice Warm-up

B) 4 Rounds For Time of:
400 m Run
100 m Farmers Carry (55/35)
50 Double Unders