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STRENGTH

1 REP Front Squat

then remove 30 lbs and do

2×8 Front Squats

WOD

4 Rounds:

21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 53/35
12 Burpees

Before you go home:

Core: 1 min :60 second L-sit (bars/floor)

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Skill/Strength

4 rounds – not for time:

1 wall walk + max static hold
20 hollow rocks
15 Supermans or 15 Back Extensions on GHD
Max Strict Pull Ups

WOD

10 EMOM

15/12 Cal Row

2 Minute Rest

10 EMOM

10 Thrusters (95/65)

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TEAM WOD SATURDAY!

Coaches choice for strength!

20 Minute AMRAP

150 DB/KB Snatches (53/35)
400 m run (together)
150 Burpees
400 m run (together)
150 TTB
400 m run (together)

Divide the reps however you want.  One partner working at a time except for the runs.

The Cornucopia

First Course (Buy In/Individual)

10 Min Cap

30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
KB Swings (53/35)

Main Course

16 Min AMRAP

4 Person Team

Deadlift (225/155)
Double Unders
Pull Ups
Rest

Switch Every Minute On The Minute

DESSERT (Cash out)

1 mile wall ball run

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Strength

1 Rep Back Squat

Max rep of unbroken pull ups or muscle ups (BENCH MARK)

WOD

For Time

5 Rounds For Time:

7  TTB/KTE
14  Wall Balls (20/14) (30/20)
21 Double Unders

Rest :30 seconds between rounds

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Bench Mark

100 CAL ROW for time

WOD

3 Rounds For Time

10 C2B
10 Front Squats (165/115)
10 Burpees

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Work up to a heavy 1 rep SNATCH from the HANG

Back Squats 2×10

WOD

For Time

15-12-9-6

Power Cleans (155/105)
TTB
Push Jerks (155/105)
Box Jumps (24/20)

Mario Kart

Buy In

1 mile run/2k row

50 sit ups
40 push ups
30 box jumps (24/20)
20 pull ups
10 ring dips

40 sit ups
30 push ups
20 box jumps (24/20)
10 pull ups

30 sit ups
20 push ups
10 box jumps

20 sit ups
10 push ups

10 sit ups

Cash Out

200 m sled drag (max weight)

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Team Wod SATURDAY

2 Person Team

30 deadlifts 275/185
400 m run (together)
30 KB Swings 70/53
400 m run (together)
30 Overhead Squats 115/80
400 m run (together)
30 burpees
400 m run (together)
30 CTB Pull Ups
400 m run (together)
30 Box Jumps (24/20)
400 m run (together)
30 squat cleans (45/35)
400 m run (together)