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WOrk up to 3 rep max thruster

 

Teams of 3 One athlete works at a time:

120 back squats 135/95#

60 C2B pull ups

120  front squats 95/65#

60 C2B Pull ups

120 OHS 65/45#

60 C2b Pull ups

Team Saturday

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1776 Team WOD

In Teams of 3, complete 1776 reps of your choice.  You may not, as a team, do more than 200 reps in any exercise, and everyone must do at least 10 reps of each exercise (unless injury prevents it).

Kettlebell Swings 1.5/1 pood

Box Jumps 24/20

Air Squats

Pushups

Burpees

Pull-ups

Situps

Calories Rowed

Double Unders – no singles allowed!

Wall Balls (14/20)

Slam Balls (20/15)

Sand Bag (50#) Ground to over head

Push Press 75/55

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Power Snatch EMOM 9

3@70%

3xME hspu

 

Wod:

EMOM 24 min

Min 1: 10 cal row

Min 2: 10 box jump over

Min 3: 10 deadlifts 185/135

Min 4: 10 wall balls

Min 5:  10 clapping pushups

Min 6: rest

 

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Bench Press:

5@50%

3@60%

2@70%

1@75%

1@80%

Amap@85%

3 RFT

30 pistols

15 ttb

7 power cleans 155/105#

 

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EMOM 9

3 POWER CLEANS @ 70%

EMOM 6

EVEN: 40 DBL UNDERS (no singles)

ODD: 6 pull ups (C2B, butterfly, kipping, NO BANDS)

WOD:

800m Run

 

30 Burpee Box Jumps, 30/24

 

800m Run

 

 

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Strict Shoulder Press

 

65%×2

 

72.5%×2

 

77.5% 4×5

 

Wod:

 

 

12 minute AMRAP of:

 

50′ KB OH Walking Lunges (25′ each hand, one KB) 24/16kg

25 TTB

50 KB Snatches (25L/25R anyhow) 24/16kg

25 V-Ups

 

 

Camping in the Woods

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400 meter run -Find the “primo campin grounds”

60 sledge strikes -chopping wood for your fort

90#partner sled drag (pulling your logs into camp)

60 partner wall balls- toss the food to your partner in the tree

(alternating catching off the wall)

400 meter partner run with your  wall ball(food)  switching half way because the bear is on your ass

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Deadlift

65%×2

72.5%×2

77.5% 4×5

 

3×ME strict Pull ups

 

WOD:

21 Power Snatches, 115/80

21 Barbell Burpees

15 OHS, 115/80

15 Barbell Burpees

9 Squat Snatches, 115/80

9 Barbell Burpees