Remember there are classes only at 6am, Noon, and 6pm today.

W.O.D.

3 times through Max Reps: 1 min on/1 min off

- Burpee (finish with hop onto 45# plate)

- KB Swing 35/53

- WB 14/20

- Pull ups

- Row for cals

 

Score is total reps.

Remember classes only at 6 am, Noon, 6 pm today!

W.O.D.

"Fran"

21-15-9

- Thruster (65/95)

- Pull Ups

8 min Strict T2B EMOM: 6 reps

W.O.D.

3 RFT

- 15 T2B

- 15 S2OH (95/135)

10 min to find 1 Rep Max Deadlift

10 min to find 1 Rep Max Back Squat (out of rack)

W.O.D.

For time:

- 20 DL at 75% of 1 RM

2 min rest (change weight on the bar)

- 20 Back Squat at 75% 1 RM (out of rack)

 

10 Min Snatch EMOM: 3 reps TOUCH N’ GO 

W.O.D.

7 min AMRAP

- 7 Snatch (95/135)

- 50 Double-unders

Press: 10-8-6-4-1-1-1

 

W.O.D.

For Time:

30-20-10

- Box jumps (Rx: 24/30)

- Overhead Plate Walking Lunge Steps (25/45)

- S2OH (75/115)

12 min to find 3 rep max touch n’ go power clean

W.O.D.

2 RFT:

- 10 Front Squats (135/205)

- 10 Burpee MU (Scale 1: bar MU, Scale 2: 1 burpee, 3 C2B, Scale 3: 1 burpee, 3 pull ups)

W.O.D. For time: - 75 KB Swings (35/53) - 1 mile Run - 75 KB swing (35/53)

W.O.D.

"For Time:"

- 1,000m Row

- 30 Ring Dips (scale: box dips, no bands)

- 30 SDLHP Rx: (55/75)

- 30 HSPU

- 30 Power Snatch Rx: (55/75)

- 30 Burpees

- 30 Pull ups

- 30 Thrusters Rx: (55/75)

*30 min Time cap

Squat clean EMOM: Start at 95/135 if you make the rep you have to make a 10# increase for the next minute.  Workout is over when you are not able to complete the rep before the minute is up.

WOD: 6 min AMRAP

- 12 KB goblet squat (35/53) - 24 du

WOD:

[caption id="attachment_5925" align="alignright" width="225"] Twinsies[/caption]

5-10-15-20-25

- Rig Burpees

- ABMAT sit-ups

5 HSPU after each round, Strict HSPU for Comp.

WOD:

6 RFT

- 5 Ring dips

- 6 T2B

- 7 Pull-ups

- 8 Snatch (95/135)

WOD: 20 min AMRAP - 20 DL (315/205) - 40 wall ball (14/20) - 20 Hang clean (225/135) - 40 wall ball 14/20 - 20 push press 135/95 - 40 wall ball 14/20

Press 10-8-6-4-2-2-2- then everyone will accumulate one minute of an overhead hold with their 4 rep weight.

WOD:

- 2k max effort row

20 min AMRAP

- 20 WB (14/20 to 9' and 10' line)

- 15 BJ (20/24)

- 10 Snatch (65/95)