113016

STRENGTH

Front Squats

4×5 @ 65%

WOD

Stamina Conditioning
10-9-8-7-6-5-4-3-2-1

Hang Power Cleans 135/95
Push Jerks 135/95

*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one.  Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2.

112916

STRENGTH

Snatch

3 @ 60%
3 @ 65%
3×3 @ 70%

Snatch Pulls

4×3 @ 85%

WOD

For Time

50 hand stand push ups
50 pull ups

112816

STRENGTH

Back Squat

3×8 @65%

WOD

15 AMRAP

30 double unders
15 power cleans 135/95
30 double unders
15 toes to bar

112516

STRENGTH

Pick one to max out today.

1.  Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
Heavy Single (limit to 3 attempts)

2.  Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
Heavy Single (limit to 3 attempts)

WOD

For time

3 Rounds

75 Double Unders
50 AB mat sit ups
25 Wall Balls 20/14

112316

STRENGTH

Clean and Jerk

2 @ 60%
2 @ 65%
3×2 @ 70%

WOD

For Time

30 pull ups
30 Overhead Squats 95/65
20 Chest To Bar Pull Ups
20 Overhead Squats 115/80
10 Bar or Ring Muscle Ups
10 Overhead Squats 135/95

112216

STAMINA

Row 2 K

3 min MAX Double Unders

STRENGTH

SNATCH

2 @ 60%
2 @ 65%
3×2 @ 70%

112116

STRENGTH

Back Squat

4×3 @ 70%

WOD

AMRAP 5
Burpee Box Jump Overs 24/20

5 min rest

AMRAP 4
10 m shuttle run

4 min rest

AMRAP 3
Power Cleans 155/105

3 min rest

AMRAP 2
Wall Balls 20/14

2 min rest

AMRAP 1
1 min max pull ups

* no bands for pull ups

111816

STRENGTH

Front Squat

5×4 @ 78%

WOD

[RFT] – Perform 21-18-15-12-9-6-3 Reps for Time of:

–  Thrusters  @  95 lbs / 65 lbs  ( M / W )
–  Burpees (over the bar)
Masters 55+, Teens 14-15,  SCALED Men/Women 18-39, SCALED Masters 40-54

–  Thrusters  @  65 lbs / 45 lbs  ( M / W )
–  Burpees (over the bar)
SCALED Masters 55+, SCALED Teens 14-17

–  Thrusters  @  45 lbs / 35 lbs  ( M / W )
–  Burpees (over the bar – over unloaded bar is permitted in this division)

111716

Girls, Girls, Girls

AMRAP 4
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups

Rest 4:00

AMRAP 4
“Diane”
21-15-9
Deadlifts (225/155#)
Handstand Push-ups

Rest 4:00

AMRAP 4:
“Grace”
30 Clean & Jerks (135/95#)

111616

STRENGTH

Clean and Jerks

3+1 @ 60%
3+1 @ 65%
3+1 @ 70%
3+1 @ 75%
2(3 + 1) @ 80%

WOD – Nancy

[RFT] – 5 Rounds For Time of:

–   400 Meter Run
–   15 Overhead Squat (OHS)  @  95 lbs / 65 lbs