052417

STRENGTH

Clean (Mid Thigh or from Hang)
4 @ 60%
4 @ 65%
4 @ 70%
3×3 @ 75%

WOD

[RFT] – 3 Rounds For Time of:

–  400 Meter Run
–  21 Kettlebell swings  @ 53 lbs / 35 lbs ( M / W )
–  12 Pull-ups

052317

STRENGTH

Back Squat
5 @ 79%
1 # 85%
5 @ 79%
1 @ 87%
5 @ 79%
1 @ 89%

WOD

EMOMx16:
Odd: 15 Wallballs (20/14)
Even: 6 Bar MU

* Scale B – Chest To Bar
* Scale C – Pull Ups

052217

STRENGTH

Snatch (Mid-Thigh or from Hang)
4 @ 60%
4 @ 65%
4 @ 70%
3×3 @ 75%

WOD

For Time:

100 Double Unders (3:1)
50 Ab Mat Sit Ups
50 Over Head Squats (45/35)
50 Ab Mat Sit Ups
100 Double Unders (3:1)

051917

STRENGTH

Front Squat
5 @ 77%
1 @ 83%
5 @ 77%
1 @ 85%
5 @ 77%
1 @ 87%

WOD

3 rounds for time:

400 meter run
21 burpees (6″ touch)

051817

Stamina

1 mile time trial run

WOD – Fight Gone Bad

[AMRAP]  As Many REPS As Possible:

3 Rounds (1 minute at each station)

–  Max Reps Wall Balls  @ 20/14
–  Max Reps Sumo deadlift high-pull  @ 75/55
–  Max Reps Box Jump  @ 24/20
–  Max Reps Push-press  @ 75/55
–  Max Calories on Rowing Machine
–  Rest 1 minute

In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

051717

STRENGTH

Clean (Mid-thigh or from Hang)

4 @ 60%
4 @ 65%
3×4 @ 70%

WOD – Angie

[RFT] – 1 Round For Time of:

–  100 Pull-ups
–  100 Push-ups
–  100 Sit-ups
–  100 Squats

Complete all reps of each exercise before moving to the next exercise.

051617

STRENGTH

Back Squat
5 @ 77%
1 @ 83%
5 @ 77%
1 @ 85%
5 @ 77%
1 @ 87%

WOD

3 Rounds

30 Med Ball Ab Mat Sit Ups (20/14)
15 Deadlifts (275/185#)

051517

STRENGTH

Snatch (Mid Thigh or Hang)

4 @ 60%
4 @ 65%
3×4 @ 70%

WOD

5 Rounds:

9 Power Cleans (135/95)
15 Push-ups
21 Squats
200 Meter Run

051217

STRENGTH

Back Squat

4 @ 78%
1 @ 83%
4 @ 78%
1 @ 86%
4 @ 78%
1 @ 88%

WOD

12 min AMRAP

200 meter run
12 AB Mat Sit Ups
6 Hang Power Cleans 135/95

051117

STRENGTH

Snatch

4 @ 65%
4 @ 70%
4 @ 75%
3 @ 80%
2 x 3 @ 85%

WOD

17 AMRAP

10 calorie row
17 power snatches 75/55
20 box jumps 24/20
17 wall balls 20/14