W.O.D. 15 min AMRAP - 30 DUs - 15 kb swing (35/53) - 15 Wall balls (14/20) (ladies comp go 10' line)

W.O.D.

Teams of 3: 6 rounds

- Row 250m - Overhead barbell hold 65/95 (comp 105/155) - Hanging L-Hold (sub hollow hold)

*5 burpees per drop of holds

W.O.D.

For time:

- 21 Thrusters (115/75)

Rest 3 minutes

- 15 Thrusters (115/75)

Rest 3 minutes

- 9 Thrusters (115/75)

W.O.D.

"Chipper" - 50 Pull Ups - 40 DU - 30 KB Swing 35 /53 (comp 53/70) - 20 Burpees - 30 KB Swing 35 /53 (comp 53/70) - 40 DU - 50 Pull Ups

10 minutes to find 1RM Power Clean

W.O.D.:

7 min AMRAP

- 10 Power cleans (125/185)

- 10 HSPU

Today there is one class at 11am. It's a

special individual or team "Hero WOD". Show up and honor our fallen.

W.O.D. - "DT"

5 RFT - 12 DL 105/155 - 9 Hang Power Clean 105/155 - 6 Push Jerk 105/155

3 rounds: (max rep 1 min on/one min off)

- Row calories - Box jumps 20/24 comp 24/30 - Burpees - T2b

*23 min wod

- 15 min to find 1 RM C & J

- 800m Run

9 min AMRAP ladder

- 3 power cleans 105/145 - 30 du - 6 power cleans - 40 du - 9 power cleans - 50 du

Climb as high as you can!

W.O.D.

Run 400 meters as fast as possible.

- Will have 3 more attempts during class to better your time.

 

Back Squat 4x8

W.O.D.

Chipper:

- 30 Back Squat 95/135

- 30 Power Clean 95/135

- 30 Box Jump 20/24

- 30 Deadlift  95/135

- 800m Run – FAST

Team WOD:

4 Rounds

1. 40 DU (120 singles)

2. Row 250m

3. Ring Support Hold

Press: 4-4-3-3-2-2 Fran: 21-15-9 - Thrusters 65/95 - Pull Ups