WOD

Strength:

Split Jerk

Following 2-3 warm up sets perform 3-3-3-3-3

WOD:

3 Rounds For Time
-50 Air Squats
-12 Toes To Bar
-10 Shoulder To Overhead (135/95)

Strength:

1RM Squat Snatch (you will have 20 minutes to find a 1RM Squat Snatch)

WOD:

12 Minute AMRAP of:

-30 Double Unders
-10 Power Snatches (95/65)
**Scale for Double Unders will be 30 lateral jumps over the bar**

Strength:

Front Squats

2-3 warm up sets followed by
4-4-3-3-2-2

WOD:

3 Five Minute AMRAPS with a minute rest in between of:
-200m Run
-5 Front Squats (135/95)
-10 Deadlifts (135/95)
**For this workout you will only give one score so you will pick up where you left off in the previous AMRAP**

Skill:

Muscle Ups 5×4/Muscle Up progression (If you do not have pull ups you will be working on pull up progressions)

WOD:

14 Minute AMRAP
-5 KBS (55/35)
-7 Burpees
-10 KBS (55/35)
-14 Ring/Matador Dips

Strength:

You will have 20 minutes to establish a 1RM Clean and Jerk (clean can be either power or squat)

WOD:

Death By
-Clean and Jerk (135/95)
**For this workout you will complete 1 C&J the first minute, 2 C&J the second minute, 3 C&J the third minute etc. until you can’t complete the amount of reps prescribed for that minute.

SCALE ACCORDINGLY FOR WOD!!!!!

Work Capacity:

3 Rounds

In Groups of 3
-1 minute Max Distance Row rest :15
-1 minute Max KBS (55/35) rest :15
-1 Minute Max Double Unders rest :15

WOD:

For Time (20 Min Time Cap)

-50 Wall Balls (20/14)
-40 Push Ups
-30 Medball Cleans (20/14)
-20 Burpees
-10 Pull Ups
-20 Burpees
-30 Medball Cleans
-40 Push Ups
-50 Wall Balls

HAPPY BIRTHDAY COACH JANET!!!!!

Strength:

Dead Lift

2-4 warm up sets followed by 4-4-4-4-4

WOD: “Diane”

For Time
21-15-9
-Dead Lift (225/155)
-Handstand Push ups

Work Capacity:

 

4 Rounds

Max Effort 400 Meter Run

Rest :45

WOD:

6 Rounds For Time
-7 Toes To Bar
-11 Plate Ground to Overhead (45/25)
-15 Box Jumps (24/20)