W.O.D.

For Time:

2,000m Row

W.O.D.

4 RFT:

- 10 strict HSPU (scale 1: use plates and ab mats as needed, scale 2: HSPU off box)

- 10 Clean & Jerk (95/135)

- 20 Box Jumps (20/24)

           

W.O.D. "Karen:" - 150 WB (14/20) (9'/10') 2 min rest - 30 rig touch burpees AFAP

Buy-in: 50 foot handstand walk (scale 1: 1 min cumulative handstand hold, scale 2: 1 min cumulative feet on box push up hold)

WOD:

4 RFT

- 5 MU (Scale: 5 BMU or 5 STRICT C2B)

- 10 Hang Cleans (115/185)

Buy-out: 50 foot handstand walk (scale 1: 1 min cumulative handstand hold, scale 2: 1 min cumulative feet on box push up hold)

       

Strength:

5-4-3-2 Front Squat

5-4-3-2 Back Squat

WOD:

5 min AMRAP

- 8 front squat (75/115)

- 20 lateral bar hop (take off and land on 2 feet)

         

Strength:

15 min: 5 min to work to 5 rep heavy DL & 10 min complete 5x5 at that load

15 min: 5 min to work to 5 rep heavy Push Press 10 min complete 5x5 at that load (out of rack or off floor)

WOD:

3 min Max Rep C2B

         

W.O.D.

- 50 cal row buy-in

3 rounds for time

- 30 KB swings (35/53)

- 25 ABMAT situps

- 20 Rig touch burpees

           

W.O.D.

2 RFT:

- 18 Thrusters (65/95)

- 15 T2B

- 12 Overhead Squat (65/95)

- 9 Ring Dips

           

Strength:

[caption id="attachment_6677" align="alignright" width="300"] Mac, Matt & Kaylee synchronized handstands[/caption]

- 15 min to work to: Heavy Snatch @ 8 min mark switch to work to a heavy C&J

W.O.D.:

- 2 min Max Rep Power Snatch (95/135)

- 2 min rest

- 2 min Max Rep Clean & Jerk (95/135)

- 2 min rest

- 1 Mile Run

       

W.O.D.

15 min AMRAP:

50 DU 2 Rounds: 10 45# Plate Pushups (Scale: HR pushups) 15 Box Jumps (20/24)

W.O.D.

For Time:

- 10 MU (Scale: 10 BMU, 10 Strict C2B)

- 1 Rope Climb (Scale: 10 Recline Pulls with feet on a box)

- 20 Pistols (Scale: 20 walking lunge steps)

- 1 Rope Climb (Scale: 10 Recline Pulls with feet on a box)

- 40 Wall balls

- 1 Rope Climb (Scale: 10 Recline Pulls with feet on a box)

- 20 Pistols (Scale: 20 walking lunge steps)

- 1 Rope Climb (Scale: 10 Recline Pulls with feet on a box)

- 10 MU (Scale: 10 BMU, 10 Strict C2B)

       

W.O.D.

TABATA - :20 on, :10 Off x8

1 Min Rest between movements

- T2Rings

- KB Swing (35/53)

- HR Rig touch Burpee

- Cal Row

*1 Total score for all movements

       

Technique

Muscle Up Technique Work

W.O.D.

3 RFT:

- 50 Ab mat Sit Ups

- 20 Pull Ups

         

W.O.D.

3 RFT:

20 Cal Row

200m Run

1 min Rest

6 Min to find 3 RM Back Squat (out of the rack)

           

W.O.D.

For Time:

10-9-8-7-6-5-4-3-2-1 Burpee Box Jump (20/24) – Must be facing the box

1-2-3-4-5-6-7-8-9-10 DL (Rx: 155/225, Comp: 205/315)