121714

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Front Squat 4×6

Build to heaviest 6rep possible

“Grace”

30 Clean and Jerks 135/95#

rest 5min

“Annie”

50-40-30-20-10 reps

dbl unders

ab mat sit ups

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Teams of 2

30 pull ups

30 thrusters 95/65

20 c2b pull ups

20 thrusters 135/95

10 bar muscle ups

10 thrusters 155/105#

rest 5 min

Individual wod

21-15-9

strict hspu

power cleans 155/105

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CleanGrip Deadlift
reps: 5-4-4-3 building each set
Met-Con #1
10 minute AMRAP @ 85%
Toes to Bar
Reps:
Thruster
Reps:5
Weight:95/65
Rowing
Distance (M):
Rest
Time:
Met-Con #2
10 minute AMRAP @ 85%
Wall Balls
Reps:10
Weight:
Box Jumps
Reps:10
Run
Distance (M):

 

sunday funday

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With a running clock:

A. 15-12-9 Burpee Facing Box Jump Overs, 24/20

150m Row after every round.

 

B. 12-9-6 Burpee Facing Box Jump Overs, 24/20

150m Row after every round.

 

C. 9-6-3 Burpee Facing Box Jump Overs, 24/20

150m Row after every round.

 

Athlete 1 completes all of “A” (the 15-12-9 and rows). When athlete 1 comes back from the third 150m Row of “A” they will tag athlete 2 who will also complete all of “A”. Once athlete 2 is done they will tag athlete 1, who can then begin to work on “B”. Time is called when athlete 2 completes “C”.

Team saturday

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Teams of 2 (1 athletes works at a time)

100 Cal Row

100 Box Jumps Overs, 24/20

100 Deads, 225/155

100 Wall Balls, 20/14

100 Ring Dips

100 Wall Balls, 20/14

100 Deads, 225/155

100 Box Jumps Overs, 24/20

100 Cal Row

Team saturday

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Teams of 2 (1 athlete works at a time)

3 rounds:

50 Wall Balls (20/14)

50 Sumo Dead Lift High Pull (75/55)

50 Box Jumps Overs (24/20)

50 Burpees

50 Calorie Row

Rest 1:00 Between Rounds

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50 t2b for time

WORKOUT 11.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

rest 5 min

WOD 2:

100 dbl unders

40 cal row

30 wall balls

 

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WOD:

5 Rounds:

2 min AMRAP:
5 Muscle ups
6 pistols 53/35#
+
Rest 2 min
+
2 min AMRAP:
20′ oh walking lunge single arm 70/44#
20 foot handstand walk

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FRONT SQUAT

4X6 BUILDING EACH SET

WOD:

3 Rounds:

3 min AMRAP:
7 chest-to-bar pull-ups
5 burpees, 6″ target
+
Rest 2 min
+
3 min AMRAP @ 90%:
3 clean & jerks (135/95)
6 handstand push-ups
9 box jumps (24/20)
+
Rest 2 min