WOD

Work Capacity/Skill: 3 Rounds

In Groups of 4 or 3
– 1:00 Calorie Row
Rest :30
– 1:00 Ball Slams (30/20)
Rest :30
– 1:00 Sled Push
Rest :30
– 1:00 Med Ball Twists(20/14)
Rest 1:00

WOD: Tabata
– Bodyweight Dead Lifts
– V-Ups

Strength/Technique: Squat Snatch

EMOM 10
– Squat Snatch + 2 Overhead Squats at 65-70% of 1RM

WOD: For Time
10-9-8-7-6-5-4-3-2-1
– OHS (95/65)
20-18-16-14-12-10-8-6-4-2
– Box Jumps (24/20)

Work Capacity: In Groups Of 2 or 3
– 15 Burpees
– Shuttle Run
– 12 Burpees
– Shuttle Run
– 9 Burpees
– Shuttle Run
– 6 Burpees
– shuttle Run
– 3 Burpees
– Shuttle Run
(Each partner completes all work only 1 partner works at a time)

WOD: 3 Min AMRAP x 3 with 1:00 rest in between
– 7 Push Press (115/75)
– 7 Toes To Bar

Strength: Paused Front Squats
2-3 warm up sets followed by
3-3-3-3 Rest 2:00 between sets
**For today’s strength you will perform a front squat pause at the bottom of the squat for :03 and then stand.

WOD: 14 Minute AMRAP
– 50 Double Unders
– 20 Medball Cleans (20/14)
– 10 Hand Release Push-Ups

Strength: Power Clean + Jerk
5-5-3-3-1-1-1

WOD:5 RFT
10 Thruster 135/95
20 Overhead Walking Lunges(10 per leg) 45/25

Perform a 1 min plank hold after each round.

WOD:
Run/Row 2001 meters
11 CTB Pull ups
11 KBS 70/45
11 Pistols (right leg)
11 TTB
11 Dips
11 Pistols (left leg)
11 Box Jumps 24/20
11 Ball Slams 30/20
11 GHD Sit ups
Run/Row 2001 meters

Work capacity: (groups of 3 – one partner doing each movement then rotate)
Tabata handstand push-ups/handstand holds
Tabata planks
Tabata GHD sit-ups.

Wod:
Every 3:00 minutes for 21 minutes
Sprint 200 meters
5 Burpee Push ups.
*Drop down to do a burpee, do 3 push ups and then jump up to finish burpee.

HAPPY BIRTHDAY COACH JENNI!!!!!!

Strength: Bench Press/Floor Press

5×10 Following 2-3 warn ups

WOD 6 RFT
5 Deadlifts 225/155
10 Box Jumps 24/20
15 Ab-mat Sit ups