Rest / make up day

Hang power snatch
3-3-3-3-3

Then 5 rounds for time of the following
5 overhead squats (135/95)
10 burpees


Post wod
5 minute amrap of double unders

Tuesday

3 rounds x 30 seconds of pull ups rest 30 seconds between sets
Rest 1 minute
3 rounds x 30 seconds of chin ups rest 30 seconds between sets

Then 12 minutes for as many rounds as possible of the following

5 clapping push ups
10 sit ups
15 KB swings ( American )

Post wod

10 rope climbs

Find a new one rep max clean and Jerk


Post WOD
Foam Rolling and Mobility Work

Find your max broad jump distance


Then For Time

5 K Row

Post WOD
Foam Rolling

Deadlift
5-5-5


Then for time

3 Rounds of the following

10 Hang Power Snatch (95/65)
25 Wall Balls (20/14)

Post WOD
20 Glute Ham Raises
10 Rope Climbs

Turkish Get Up
3-3-3-3-3

Then

30 seconds of chin ups
rest one minute
30 second of ring rows
rest one minute
30 seconds of pull ups
rest one minute
30 seconds of ring rows

Post WOD

Tabata Row
5 minutes of foam rolling

Bench
5-5-5 Advanced and Beginner

Then 12 minutes for as many rounds as possible of the following
2 Split Jerk (75-85% of your one rep max)
4 Push Ups
6 Toes To Bar
8 Russian KB swings (heavy) 




3 x 8 Close Grip Bench Tempo (4-0-2-0)

Squat 5-5-5

Then 6 Rounds For Time with 30 seconds rest in-between sets of the following

3 Power Cleans (75-85%) of one rep max power clean

6 Strict Pull Ups

9 Air Squats

Post WOD

3x5 single leg squats

Press
5-3-1+ Advanced
5-5-5  Beginner


Then four rounds of the following

500 M Row
25 Push Ups (Hands Off the ground at the bottom)


Post WOD 
20 HSPU
25 GHD Sit Ups

Back Squat
5-3-1+ Advanced
5-5-5 Beginner

Then 6 Rounds For Time of the following

5 Chest To Bar Pull Ups
5 Front Squats (165/105 or 60 % of your one rep max front squat)
5 Burpees

post wod

25 Glute Ham Raises

Rest/Make Up day

For Time

"Nancy"

5 Rounds of the following

400 M Run
15 OHS  (95/65) 

Post WOD
Foam Rolling
30 GHD Sit Ups

Bench
5-5-5 Beginner
5-3-1+ Advanced

Then 5 Rounds for time of the following

10 Box Jumps (24/20)
5 Hand stand Push Ups / Push Press
20 Double Unders

Post wod

3x8 Tempo Close Grip Bench  (40x0)

Dead lift
5-3-1+ Advanced
5-5-5 Beginner

Then for time 7 Rounds of the following with exactly 1 minute rest in between each round
10 Wall Ball
10 KB Swings
5 weighted pull ups (strict)

Post wod 10 rope climbs

Press.
3-3-3+ advanced
5-5-5 beginner

Then for time

"Randy"

75 power snatches for time

(75/45)

Post wod
Free standing handstands.

Squat
3-3-3+ advanced
or
5-5-5 beginner


Then 4 rounds of the following with exactly 2 minutes rest in-between each round. Record each round

10 dead lifts (185/135) or 40 to 50 % of your one rep max dead lift
20 air squat
30 kb swings (1.5/1 pood)

Post wod

Barbell lunges 3x8 each leg

Rest / make up day

Squat clean skill work

Then for time

21-15-9 reps of the following

KTEs

Cleans ( must pass through a full squat ) 135/95 or 50 - 60 % of your one rep max squat clean.

Pull ups.

Post wod
Weighted good mornings 3 x 8
12 glute ham raises

Bench
3-3-3+
5-5-5

Then 8 minutes of 20 seconds on and 10 seconds rest of the following

1. Push Ups (Games Standards)
2. Push Press (75/45) 

Record your worst round for each and that will be your score


Post WOD  30 HSPU

Monday

Congratulations to John A and Doc on their level one certifications this weekend!  

Monday
Dead lift
3-3-3+ for advanced
5-5-5 for Beginner

Then For Time

40 Wall Balls
30 Pull Ups
30 Wall Balls
20 Pull Ups
20 Wall Balls
10 Pull Ups
(5 Burpee Penalty for dropped or broken wall ball sets)

Post Wod = 3 x 8 Bent over rows, plus 5 minutes of foam rolling

Press
5-5-5

Then for time

3 Rds. of the following

500 M row
10 Clean and Jerks  (135/95)

Squat
5-5-5

Then for time

45 thrusters
45 pull ups

Post wod.
3x5 barbell step ups.

Rest / Make Up Day

There will be a 9 am class today. 

Power and Squat Clean Skill Work


Then For Time

200 Single Unders
10 Front Squats
10 Pull Ups
10 Power Cleans
10 Pull Ups
10 Squat Cleans
200 Single Unders

(Use 65%-75% of your one rep max power/squat clean)

Post WOD
5 minutes of foam rolling
15 Glute ham raises

Bench
3 x 5
or 5 - 5 - 5+ ( 65%-75%-85% of your one rep max)

9-12-15-18-21  Reps of the following for time

Push Press (65/45)
KTE
Push Ups

Post WOD

3 x 8 close grip bench at tempo 4-0-2-0


There will be a 9 am class this morning.