W.O.D.

5 RFT

- 10 Snatch Rx (75/115)

- 10 T2B

Front Squat 9-9-9-9-9

 

W.O.D.

'Chipper"

- 25 Hang Clean (95/135)

- 200 DU

- 25 Font Squat (95/135)

- 50 KB Swing (35/53)

        *12 min time cap

Strict Press from the floor 9-9-9-9-9

Strict pull ups

 

W.O.D.

7 min AMRAP

- 6 S2OH Rx (75/115) Comp (105/155)

- 8 Burpee Pull Ups

Partner "Chipper"

- 400m med ball run (14/20) - 80 KB swing (35/53) - 60 ab mat sit ups - 40 Box jumps (20/24) - 400m med ball run (14/20) - 40 Box jumps (20/24) - 60 ABMAT sit ups - 80 KB swing (35/53) - 400m med ball run (14/20)

Note: (you go/I go), except both partners run every 400m, and can pass ball back and forth.  Ball must stay off the ground.

W.O.D.

- Row 1000m - 80 front rack walking lunge steps 65/95

8 min E2MOM 8 Ring dips  2 min rest 7 min amrap 3/3, 6/6, 9/9... ~ Bar over burpee ~ T2B

Back squat 5x10

W.O.D.

10 min AMRAP

- 20 Wall balls (14/20) - 40 DUs

E2MOM 8 min 8 strict pull ups

2 Min rest

WOD 3 RFT - 20 DL (95/135) - 10 S2OH (95/135)

*10 min cap

6 Min 5 Rep Thruster EMOM [caption id="" align="alignright" width="200" caption=""Old School with Ryan & Chris""][/caption]

1 min rest

30 MU (10 min time cap)

W.O.D.

Partner WOD:

- 3000m Row

- 2 Mile Run

10 Min 3 Rep Snatch EMOM (touch & go)

1 min rest

45 HSPU (5 min time cap)

W.O.D.

- 100 air squat

- 50 DU

- 60 Wall Ball 20/14

- 50 DU

- 30 Goblet Squat 35/53

- 50 Du

- 20 Pistols

WOD

15 min AMRAP

- 8 DL RX (155/225) Comp 205/315

- 10 bar over burpee

- 12 Box jumps (20/24)

Heavy 3 rep touch-n-go power clean (10 min EMOM)

rest 1 min

45 T2B "AFAP"

W.O.D.

3 rounds of 1 min on 1 min off

- Cal row

- Rope climb ( 1 legless = 10 reps, 1 rope climb = 5 reps, scale is anchored rope climb and it only counts as 1 rep)

- HSPU

- Pistol (scale is walking lunge steps.  There will be a “comp” option that is weighted (35/53 )