WOD

A) Coaches Choice Warm-Up

B) 4 Sets
Yoke Walk x100ft
rest 1 min
Sled Push x100ft
rest 1 min

C) For Time:
30 D-ball Cleans (150/100)
40 Cal Row
50 Burpees

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
For Time:
150 Kettlebell Swings (70/53)
125 Front Squats (115/75)
100 DB Power Clean (50/35)

*Only 1 athlete works at a time.
**Non working athlete must hold a push-up position while other athlete works.
***Every 2 min must start with a 6 Cal Assault Bike. Only 1 athlete must complete the assault bike (Not Both).

A) Coaches Choice Warm-Up

B) “Elizabeth”
For Time
21-15-9 reps of:
Squat Clean (135/95)
Ring Dip

*Scale ring dip to a stationary dip or a push-up

C) Every 3 Min For 15 Min Do:
TRX Ring Crunches x20
Glute Bridge x20

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) For Time:
50 GHD Sit-ups
40 Overhead DB In Place Lunges (35/20 ea. hand)
30 Ring Rows
20 V-Ups
rest 5 min
For Time:
500ft Farmers Carry (70/53)
400ft Reverse Sled Pull
300ft Farmers Carry
200ft Reverse Sled Pull
100ft Farmers Carry
50ft Reverse Sled Pull

A) Coaches Choice

B) Push Jerk
10-8-6-4-2-2

*Build in weight each set

C)AMRAP In 18 Min Of:
1 Push Jerk (@80% of todays heaviest set)
50 Double Unders
10 Handstand Push-ups
200 m Run

*Every round add 1 rep to you push jerk and 1 rep to your handstand push-up

A. 2 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
then do:
2 Sets
Hang Power Clean x5
Push Press x5
Squat Clean & Jerk x3

B. Every 90 sec for 15 min do:
Clean and jerk x1.1 @80% of 1rm

C. 3 sets
Amrap in 3 min of
10 pull-ups
10 kettlebell swings (55/35)
10 overhead squat (95/65)
Rest 6 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) 3 Sets
Strict Toes To Bar x5-7
6-8 sec Handstand Push-up Negative x5
Weighted Reverse Snow Angels x15-20

C) 3 Rounds For Time Of:
20 Cal Row
20 Thruster (95/65)

A) Coaches Choice Warm-Up

B) For Time:
50 Burpee
50 Cal Assault Bike
100 Walking Lunges

*Every min must start with 6 Kb Swings (53/35)