WOD:

- 40 Cal Row

- 40 Med Ball Slam (14/20)

- 40 Ab Mat Sit Ups

- 40 Burpee to Rig Touch

W.O.D.

14 Min AMRAP:

- 5 Muscle Ups (Scale 1: Bar MU, Scale 2: 15 C2B)

- 4 Alt. Pistols (Scale: 12 alt lunge steps)

- 3 HSPU

- 2 Squat Cleans (Rx: 125/195, Comp: 155/245)

- 1 Jerk (Rx: 125/195, Comp: 155/245)

W.O.D.

4 RFT:

- 15 KB Sumo DL High Pull (Rx: 35/53 KB, Comp: 65/95)

- 12 Box Jumps (24"/30")

- 9 Ring Dip (Scale: HR push up)

W.O.D.

2 RFT

W.O.D.

3 Rounds 1 min on/1 min off - Max Reps

- Row calories

- S2OH (Rx: 55/75, Comp: 75/115)

- Air Squats (Comp: alt pistols)

- Handstand Walk (Scale 1: Handstand hold against wall, Scale 2: Plank Hold)

W.O.D.

11 Min AMRAP:

- 9 DL (115/185)

- 15 T2B

- 21 DU

W.O.D.

-15 min of Clean & Jerk technique &/or strength

-8 min to find OH squat 3 Rep Max from rig [Scale: front squat]

W.O.D.

For Time:

- 30 reps Overhead Squat (must be able to snatch from the floor).

Weight options: Comp: (115/185), RX: (95/135), Scale: (65/95)

W.O.D.

11 min AMRAP

- 15 WB (14/20)

- 10 T2B

- 1 Thruster (Rx: 85/125) (Comp: 125/195)

W.O.D. 5 RFT: - 15 DL (RX: 75/115, Comp: 105/155) - 10 hang clean  (RX: 75/115, Comp: 105/155) - 5 bar over burpees

5x through, increase weight each time 5 strict press 3 push press 1 push jerk

WOD:

10 min AMRAP - 8 strict pull ups - 30 walking lunges steps

W.O.D. "Chipper" - 800m row - HSPU (Men 30 reps, Women 20 reps) - 200 DU - 100 ab mat sit ups

12 Min EMOM

1 rep snatch complex: snatch, hang snatch, overhead squat

Come in and see what else.....

- 28 Overhead Plate Lunge Steps (15/25 RX, 25/45 Comp)

- Ring Dip