020916

STRENGTH

Front Squat 3×3

WOD

5 Rounds For Time:

20 KB Swings 53/35
200 meter run
20 KB Swings 53/35
30 Double Unders

020816

STRENGTH

Work to a 1 REP SNATCH (power or squat)

WOD

7 MIN AMRAP

3-6-9-12-15-18 add 3 reps until time expires….

Thrusters (95/65)
30 Double Unders

020716

Skill

60 CAL Row

KELLY – Hero WOD

5 Rounds For Time of:

–  400 Meter Run
–  30 Box Jumps  @ 24″ / 20″
–  30 Wall Balls @ 20 lbs / 14 lbs

020616

Team WOD Saturday

2 Person Team

BUY IN – 200 Double Under

20-18-16-14-12-10-8-6-4-2 Hang squat clean thrusters 135/95
200 meter run

CASH OUT – 100 Partner Sit Ups
* reduce reps of hang squat clean thrusters per round
* you can split the reps any way.
* runs are together with each partner holding the end of an elastic band.

020516

STRENGTH

Back Squat 3×2
Front Squat 3×6

WOD

For Time:

4 Rounds

10 Shoulder To Over Head 135/95
10 Box Jump Overs
10 Burpees

020416

Annie – 50-40-30-20-10

Double Unders

Ab Mat Sit Ups

WOD

Randy

75 Power Snatches 75/55

020316

STRENGTH

10 minute EMOM – Thrusters – 3 reps every minute

WOD

For Time:

800 meter run or 1K row
30 Hang Power Cleans 135/95
30 Burpee over bar
30 Jumping air squats
800 meter run or 1K row

* feeling spicy weight 155/105

020216

STRENGTH

SNATCH 3×2

WOD

3 Rounds for Time

20 burpees

20 back squats (from floor/no rack) 155/105

20 box jumps 24/20