There are only four classes today - 09:30am, 10:30am, 5:00pm and 6:00pm

 

Press - 6-6-6-6-6+ @ 65%

 

W.O.D.

- 100 Thrusters (70/100)

- 4 burpees at the top of every minute

15 minute time cap

Strict Pull-ups - 10-8-6-4-2-1-1-1

 WOD - Chipper

- 50 cal row

- 50 T2B

- 150 DU

- 50 KB swing (RX 35/53) (Comp 53/70)

 

W.O.D.

3 rounds of max rep (1 min on 1 min off) - Back Squat (95/135) - Muscle up - Box jump (24/30) - Push Press (75/115)

Dead Lift 8-8-8-8+ @60%

WOD - 10 min AMRAP

- 5 S2OH (75/115) - 10 DL (75/115) - 15 Pull-ups

WOD

"The Chief" 5 Rounds: (3 minute max rep each round) - 3 power cleans (95/135) - 6 hr push up - 9 air squat 1 min rest

Press 8-8-8-8+ @ 60%

 

WOD

15 HSPU "Buy-in"

then

4 rounds of: - 15 Box Jump - 200 m run

then

15 HSPU "Buy-out"

WOD - 6 minute AMRAP

- 3 Snatch (95/135)

- 5 Chest 2 Bar Pull-ups

- 7 Ring dips

3 minute rest

Repeat

8 Front squat @ 60% E2MOM

 

W.O.D.- 7 Minute AMRAP

- 8 Thruster (70/100)

- 30 Double-Under

10 minute Snatch E2MOM

W.O.D.

"Buy-in" - 1 minute cumulative Hanging L-hold Then 20-15-10-5 - clean grip high-pull (95/135) - Pull-ups - Box jump (20/24") Then Buy-out - 1 minute cumulative Hanging L-hold

W.O.D.

- 1000 row

3 min rest

- 1000 row

3 min rest

- 800 run

3 min rest

- 800 run

Overhead squat 3-3-3-3-3

 

W.O.D. 

10-9-8-7-6-5-4-3-2-1 OHS (65/95 RX)  (95/135 Comp)

1-2-3-4-5-6-7-8-9-10  Bar over Burpees

   

10 min clean and jerk e2mom

W.O.D. : 21-15-9

- KB swing (35/53 RX) (53/2pood Regional)

- Shoulder to Overhead (65/95 RX) (95/135 Regional)

- Hand-release push-ups

"Nutts" - For time: - 10 Handstand push-ups - 250 pound Deadlift, 15 reps - 25 Box jumps, 30 inch box - 50 Pull-ups - 100 Wallball shots, 20 pounds, 10' - 200 Double-unders - Run 400 meters with a 45lb plate Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Back Squat Deloading – 5 @ 40%, 5 @ 50%, 5 @60% W.O.D. - 7 Min AMRAP: 3,3, 6, 6, 9, 9, 12, 12, 15, 15…. - Hang Clean (115/185) - Front Squat (115/185)

Snatch Technique Work

WOD: (20 min time cap)

- 800m Row

- 800m Run

- 200 DU (600 Singles)

- 800m Run

- 800m Row