4 sets of max rep strict pull ups (2 min rest)

W.O.D.

4 RFT:

- 10 C&J (105/155)

- 200m Run

W.O.D.

2 Rounds of 2 min max rep 1 min Rest.

- Calorie Row

1 min Rest

- Rope Climb

1 min Rest

- Alternating Pistol

1 min Rest

- HSPU

1 min Rest

     

W.O.D.

21-15-9:

- Wall Ball (14/20) *Ladies comp to the 10' LIne

- S2OH (75/115)

- Sumo Dead Lift High Pull (75/115)

 

Partner WOD

For Time:

3 Mile Run (I go/You go, 400’s only)

W.O.D.

20 min AMRAP:

- 9 T2B

- 12 Snatch (55/75)

- 15 Box Jump (20/24)

*If you have Ring MU’s, you will be doing them in this WOD.  This will be explained in class.

 

15 min to find 1RM Dead Lift 15 min to find 1RM Back Squat

W.O.D.

5 min AMRAP:

- Squat Clean (110/165)

30 Dead Lifts in as few sets as possible (205/315)

W.O.D.

For Time:

- 40 Thruster 65/95

- 60 KB Sumo Dead Lift High Pull 35/53

- 800 meter Run

       

W.O.D.

[caption id="attachment_6122" align="alignright" width="300"] Philip Myhre using his fitness by doing pull-ups while waiting for rides at DisneyLand[/caption]

14 min AMRAP:

- 5 Bar Muscle Up (Scale: 15 pull ups)

- 20 T2B

- 35 Wall Ball (14/20)

W.O.D.

[caption id="attachment_6116" align="alignright" width="300"] Jordan Warren winning Firefighter Throwdown 2015 Snatch Ladder. Photo Credit Firefighter Throwdown. All Rights Reserved[/caption]

5 RFT:

- 3 Squat Clean (125/185)

- 4 Front Squats (125/185)

- 5 Bar Facing Burpees

                     

W.O.D.

Chipper:

- 75 Calorie Row

- 150 Double Unders (Scale: 300 singles)

- 75 Ab Mat Sit Ups

- 50 Box Jump (20/24)

W.O.D.

[caption id="attachment_6094" align="alignright" width="300"] Jonathan Cragle in rowing /T2B event at Cretus. Photo credit Henry House. All rights reserved.[/caption]

10 RFT

- 6 C2B

- 5 Snatch (95/135)

- 4 OHS (95/135)

               

5x3 Heavy Push Jerk

[caption id="attachment_6090" align="alignright" width="300"] Kara & Maggie doing work during Women's Team event at Cretus 2015[/caption]

5x3 Heavy Strict Press

W.O.D.

7 min AMRAP

- 10 OHS (65/95)

- 5 HSPU

           

W.O.D.

[caption id="attachment_6085" align="alignright" width="300"] Chris Pash & Megan Young ("Beauty & the Beez") compete in Mixed Teams at Cretus.[/caption]

- 100 Pull Ups for time

5 Burpees onto a 25# plate at the top of each minute.

*If you are using assistance on pull ups you have 3 Burpees.

Dead Lift 75% x 5, 85% x 3, 95% x 1+

[caption id="attachment_6073" align="alignright" width="225"] Dakota Carlson competing in Firebreather division at Cretus 2015[/caption]

W.O.D.

4RFT

- 15 Dead Lift (RX: 65/95, Comp: 95/135)

- 12 Hang Clean (RX: 65/95, Comp: 95/135)

- 9 S2OH (RX: 65/95, Comp: 95/135)

               

W.O.D.

[caption id="attachment_6070" align="alignright" width="300"] Kelly & Taryn taking 5th in Cretus "Women's Team" over weekend.[/caption]

Chipper:

- 600 meter Run

- 40 T2B

- 40 Box Jump (20/24)

- 400 meter Run

- 30 T2B

- 30 Box Jump (20/24)

- 200 meter Run

- 20 T2B

- 20 Box Jump (20/24)

*25 min Time Cap