STRENGTH:  10  MIN TO GET 1RM PUSH PRESS

WOD:

15 min amrap::

REPS OF 1,1,2,2,3,3, AND SO ON

PUSH PRESS 135/95#

PULL UPS

CORE:

2MIN AMRAP HALF MOONS

ON RAMP:

Squat

Dead Lift Shoulder Press and Push Press w/PVC

For Time: 10,9,8,7,6,5,4,3,2,1 Med Ball Dead Lift (x lbs) Push Press with PVC

“PURGATORY”

TEAMS OF 2

ATHLETE 1: 1000M ROW

WHILE ATHLETE 2 : AMRAP OF 5 PULL UPS, 10 PUSH UPS, 15 SQUATS

ONCE ATHLETE 1 FINISHES THE ROW THE ATHLETES SWITCH

THEN:

ATHLETE 1: 50 WALL BALLS

WHILE ATHLETE 2: AMRAP POWER CLEANS 135/95#

ONCE ATHLETE 1 FINISHES THE WALL BALLS THE ATHLETES SWITCH

FINISH WITH 50 T2B ALTERNATING ATHLETES EVERY 5 REPS

strength: pr your deadlift and take 10 min to do so

WOD:

10-9-8-7-6-5-4-3-2-1
Push Press (135/95)
1-2-3-4-5-6-7-8-9-10
Box Jump (24/20)

CORE:

30 WINDMILLS

ON RAMP:

Shoulder press with PVC

Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression

3 rounds for time: 300 M Row (SDHP) 5 KTE 10 barbell push press One groups will rest while 2nd group goes for each Round

STRENGTH: 10 MIN TO ESTABLISH 1RM BENCH PRESS

WOD:

“ELIZABETH”

21-15-9 REPS

CLEAN 135/95

RING DIPS

CORE WOD:

3 MIN AMRAP RUSSIAN TWISTS

ON RAMP:

Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)