WOD

A) Coaches Choice Warm-Up

B) In 15-20 Minute Establish A 1RM Snatch

C) For Time:
21 Squat Snatch (75/45)
42 Push-up
15 Squat Snatch
30 Push-up
9 Squat Snatch
18 Push-up

A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10

B) 2 Sets Ea. For Time Of
500 m Row
50 Push Press (45/35)
400 m Run
40 DB Front Rack Walking Lunge (35/25)
rest 5 min

C) 3 Sets
Russian Med Ball Twist x20
rest 90 sec
Barbell Skull Crusher x30
rest 90 sec

A) Coaches Choice Warm-Up

B) Every 90 Sec For 12 Min Do:
Deadlift x2

C) 3 Rounds For Time Of:
15 DB Snatch, R (50/35)
15 DB Snatch, L
15 Dips
100 Double Unders
10 Deadlifts @80% of todays max

A) 500 m Row
+
2 Sets
Alt. In Place Samson Stretch Lunge x6 ea.
Alt. Lateral Lunge x12
Scapular Wall Slide x10 @3131
Active Lat Hang x15-20 sec
KB Windmill x6 ea.

B) 4 Sets
Snatch Push Press + Snatch Push Jerk + Snatch Balance x1x2

C)4 Sets Ea. For Time Of:
20 Thrusters (95/65)
15 Pull-ups
20 Box Jump Overs (24″/20″)
15 Cal Row
rest 4 min

A)2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top

B)
Max Pull-up
rest 2 min
Max Push-up
rest 2 min
1 Min Max Squat

C)4 Sets, For Total Reps Do:
2:30 Max Cal Assault Bike
30 Sec Max Clean and Jerk (95/65)
30 Sec max Burpee
rest 5 min

A) Coaches Choice Warm-Up

B) On A Continuosly Running Clock Perform:
8 Sets
20 Sec Max Burpee
rest 10 sec
20 Sec Max Ski Erg
rest 10 sec
20 Sec Max Ab Flutter Kicks
rest 10 sec
20 Sec Max Ring Rows
rest 10 sec

At the 20:00 min mark do:
1500m Row

A) Coaches Choice Warm-Up

B) In Teams Of 3 Perform:
5 Min Max Sled Push (alt. every 50 ft)
5 Min Max Cal Assault Bike (alt. every 10 cal)
5 Min Max GHD Sit-up (alt. every 10 GHD’s)
5 Min Max Cal Row (alt every 10 Cal)
5 Min Max Rope Climb (alt. every rope climb)

A) Coaches Choice Warm-Up

B) 5 Sets
7 Sec Tempo Snatch Pull + Snatch From 2″ Below The Knee x2 + Snatch
*Build to a heavy set

C)”Open Workout 11.1″
AMRAP In 10 Min Of:
30 Double Unders
15 Power Snatches (75/55)