WOD

A) Coaches Choice Warm-up

B) For Time Do:
2001m Row or run
11 Box Jumps (30/24)
11 Thrusters (135/95)
11 Burpee Chest To Bar Pull-ups
11 Power Cleans (135/95)
11 Handstand Push-ups
11 Kb Swings (70/55)
11 Toes to Bar
11 Deadlifts (135/95)
11 Push Jerks (135/95)
2001m row or run

*If you start with a run you will row for the end and vice versa.

Happy Birthday Coach Jenni!

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) EMOM For 3 Min Do:
Toes To Bar x12
rest 2 min
Every 90 Sec For 4:30 Do:
Toes To Bar x15

C) 3 Sets:
3:00 Min Max Cal Assault Bike
rest 90 sec

after your third set, rest 5 min, then do:

For Time:
30 Handstand Push-ups
30 Games Standard Box Jumps (24″”/20″”)
20 Handstand Push-ups
20 Games Standard Box Jumps

A) Coaches Choice Warm-Up

B) For Time
100 Sit-ups
30 Cal Ski Erg
100 Squats
30 Cal Ski Erg

*Every min must start with completing 3 Burpees

C) 3 Sets
Jumping Back Squat x15 (light weight)
Banded Bicep Curl x30

A) Coaches Choice Warm-Up

B) *In Teams Of 2 Perform
For Time:
50 Hang Squat Cleans (135/95)
60 Cal Row
400 m Partner Run
35 Hang Squat Cleans (155/105)
50 Cal Row
400 m Partner Run
20 Hang Squat Cleans (185/120)
40 Cal Row
400 m Partner Run

*Only one athlete can workout at a time. Both athletes must run together.

rest 4 min

For Time:
40-30-20 Reps Of:
Syncro Single Arm DB Push Press, R (50/35)
Syncro Single Arm DB Push Press, L
Cal Bike

*Only one athlete can bike at a time.

A) Coaches Choice Warm-Up

B) 5 Sets
High Hang Snatch + Hang Snatch + Snatch
*Build to a heavy set

C) For time:
100m Walking Lunge
100 Push-ups
100 Medicine Ball Cleans
100 Pull-ups
100m Walking Lunge

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) EMOM For 30 Min Do:
Min 1 – Sled Push x150ft
Min 2 – Ski Erg x15/12 Cal
Min 3 – DB Box Step Over x10
Min 4 – Landmine Press x10 ea.
Min 5 – Burpee Broad Jump x50ft

C) 3 Sets
Bent Over DB Lateral Raise x15
rest 90 sec
DB Weighted Glute Bridge x20
rest 90 sec

A) Coaches Choice Warm-Up

B) 5 Sets
Clean and Jerk x1.1

*Build to a heavy set

C) For Time:
5-6-7-8
Clean and Jerk @75% of todays heaviest set
70-60-50-40
Double Unders

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) Every 2 Min For 10 Min Do:
Snatch Drop x3 + DB Sotts Press x8

*Make the focus your technique on your snatch drop. Think of the DB Sotts press as bonus work within the 2 minute time frame.

C) For Time:
21-15-9 Reps of:
Overhead Squat (95/65)
Burpee Over Bar
rest 5 min
20-14-8 Reps of:
DB Push Press (50/35)
DB Front Squats (50/35
rest 5 min
For Time:
40 Cal Assault Bike