WOD

Work Capacity:
– Max Rep Air Squats 2:00
Rest 1:00
– Max Rep Burpees 2:00
Rest 1:00
– Max Rep Ab-Mat Sit-Ups 2:00
Rest 1:00
x2

WOD: For Time 21-15-9
– Dead lift (225/135)
– Length of the Turf Sprint

Technique Work: Every :90 for 12 minutes perform 2 Power Snatches, add weight accordingly.
**Main focus is TECHNIQUE not weight.

WOD: For Time
10-9-8-7-6-5-4-3-2-1
– Power Snatch (95/65)
1-2-3-4-5-6-7-8-9-10
– Knees To Elbow

Strength: Back Squat 8-8-8-8 @70% of 1RM
**Rest 2 minutes between sets.

WOD: 10 Minute AMRAP
– 9 Thrusters (95/65)
– 9 Kettle bell Swings (55/35)

Work Capacity:
In groups of 2 or 3 you will play a game of Rowling.
**Directions and details of this game will be explained at the beginning of class.

WOD: Tabata
– Medball Cleans (20/14)
– Ab-Mat Sit Ups
– Burpee To Plate (45)

Strength: Overhead Squats
3-3-3-3-3

WOD: 3 Rounds For Time
– 100 Double Unders
– 15 Overhead Squats (95/65)
– 15 Hand Release Push Ups

Strength: EMOM 7
– 5 Sumo Dead lifts (225/155)
– 5 Strict Pull Ups

WOD: Every 3 minutes for 15 minutes (5 total sets)

– 200m Run
– 10 Box Jumps (24/20)
– 10 Push Press (95/65)

Work Capacity:
3 rounds (2min recovery between each round)
10 kb swings (55/35)
10m sprint
10 burpees
*goal is to complete all reps in less than 1 min*

WOD: 12 Minute AMRAP
– 8 Ring or Matador Dips
– 12 V-Ups
– 16 Wall balls (20/14)

Strength: Complex
Power Clean+Push Jerk+Hang Clean+Push Jerk

20 min to establish a 1RM or work on technique.

WOD: 10 min EMOM
Even min 3 Shoulder to Overhead 185/135
10 Goblet Alternating lunges 55/35