033116

SKILL

Gymnastics

5 x 10 – strict pullups

WOD

EMOM X 10

6 Clean and Jerks (135/95)

033016

STRENGTH

Power Snatch – Build to a heavy 2 Rep

WOD

EMOM X 12

odd – Power Snatch x 3 (75% of today’s weight)
even – 40 double unders

032916

SKILL

EMOM x 10

– 3 muscle ups (bar or ring)

WOD

For Time

3 rounds

12 Overhead squats 115/80
12 Box jumps

rest 2 minutes

3 rounds

15 Jerks 115/80
15 Chest To Bar

032816

STRENGTH

Hang Squat Snatch 1×2 (85-90%)

Front Squats 3×3 (80%)

WOD

For Time

9-15-21

Power Snatch 115/80
Calorie Row

032716

STRENGTH

EMOM x 10

ODD – 12 Pistols
EVEN – 12 KB Swings 53/35

WOD

2 Person Teams:

24 minute AMRAP

50 Cal Row
50 Box Jump Overs
50 Dead Lifts 185/125
50 Wall Balls 20/14
50 Hand Release Push Ups
50 Wall Balls 20/14
50 Dead Lifts 185/125
50 Box Jump Overs
50 Cal Row

Open 16.5

Rounds For Time of:

–  21 Thrusters @  95 lbs / 65 lbs  ( M / W )
–  21 Burpees over the bar
–  18 Thrusters @  95 lbs / 65 lbs
–  18 Burpees over the bar
–  15 Thrusters @  95 lbs / 65 lbs
–  15 Burpees over the bar
–  12 Thrusters @  95 lbs / 65 lbs
–  12 Burpees over the bar
–    9 Thrusters @  95 lbs / 65 lbs
–    9 Burpees over the bar
–    6 Thrusters @  95 lbs / 65 lbs
–    6 Burpees over the bar
–    3 Thrusters @  95 lbs / 65 lbs
–    3 Burpees over the bar
SCALED Men/Women, SCALED Masters 40-54, SCALED Masters Women 40-54

–   @  65 lbs / 45 lbs  ( M / W )
MASTERS Men 55+, MASTERS Women 55+

–   @  65 lbs / 45 lbs  ( M / W )
SCALED Masters Men 55+, SCALED Masters Women 55+

–   @  45 lbs / 35 lbs  ( M / W )
–  This division may jump over an unloaded bar for their burpees
TEENS  (Boys 14-15, Girls 14-15)

–   @  65 lbs / 45 lbs  ( M / W )
SCALED TEENS  (Boys 4-17, Girls 14-17)

–   @  45 lbs / 35 lbs  ( M / W )
–  Must jump over a bar with standard 18″ plates on for their burpees

032516

STRENGTH

Bench Press 5×5

WOD

15 As Many Reps As Possible (AMRAP)

10 Power Snatches 135/95
15 Bar Over Burpees
10 Chest To Bar

032416

SKILL

Coaches Choice for Gymnastics

WOD

Hero WOD – JACK

[AMRAP] – As Many ROUNDS As Possible in 20 Minutes of:

–   10 Push Press  @ 115 lbs / 75 lbs
–   10 Kettlebell Swings  @ 53 lbs / 35 lbs
–   10 Box Jumps  @ 24″ / 18″

Score is total number of completed rounds.

032316

STRENGTH

EMOM – 3 Power Cleans per minute x 8 minutes (75-85%)

WOD

10 minute – As Many Reps As Possible (AMRAP)

6 Pull Ups
8 Hand Release Push Ups
16 Double Unders

032216

STRENGTH

Snatch – 3 REP (75%)

WOD

3 Rounds For Time:

15 Thrusters 95/65
60 Double Unders