Front Squat: 2-2-2-Max Reps-2-2-2 @ 75%-80%-85%-90%-85%-80%-75%

W.O.D. - 15-12-9:

- Thrusters 65/95 – RX, 95/135 Reg

- Box Jumps 24/30

W.O.D. - Run 3 Miles for time Then: - DL: 3-3-3-Max Reps-3-3-3 @ 70%, 75%, 80%, 85%, 80%, 75%, 70%

C & J: 3-3-3-3 @ 85% W.O.D. o 3 min AMRAP: Hang Clean, Power Clean, Squat Clean (1 rep) @ (105/165) o 5 min AMRAP: 3 HSPU, 5 C2B, 7 HR Pups o 1 min rest o 8 min EMOM: Fast Shuttle Runs – 25 & back, then through the 50. (100m total) *17 min total for WOD

Snatch: 4-4-4-4 @ 80% W.O.D. With a Partner: 5 Snatches Partner 1/5 Snatches Partner 2 = 1 Round. AMRAP 6 Min. (95/135)

DU Flight Simulator: 5 min to get as high as you can. Record #, then go back down. W.O.D. - "Open 13.3": 12 min AMRAP ​- 150 Wall Balls (14/20) - ​90 Double-unders - ​30 Muscle-ups

Dead Lift: 4-4-4-Max Reps-4-4-4 @ 65%-70%-75%-80%-75%-70%-65%

[caption id="attachment_3932" align="alignright" width="198"] Ryan Davis T2B at WODFest 2013[/caption]  

W.O.D. - "Chipper"

- 30 Deadlift (135/185) - 40 Alternate Leg Pistols - 30 Handstand Push-ups - 40 Box Jumps (24"/30") - 30 Toes-2-Bar - 40 KB Swing (35 / 53 / 2-pood)

C & J: 4-4-4-4 @ 80% Open WOD 11.3: - 5 min AMRAP ​Squat Clean & Jerk (110/165) Details: In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels. • 2 min Rest • Max 500m Row

W.O.D. - 1500 m row - 45 hr push up - 100 double unders

Pull Up/Push Press: 3-3-3-3-3-3-3 W.O.D. - (*25 min time cap) • Triple Drawn-Out Helen: - 1200 m run - 63 kb swings - 36 pull ups - 800 m run - 42 kb swings - 24 pull ups - 400 m run - 21 kb swings - 12 pull ups

Back Squat: 5-5-5-Max Reps-5-5-5 @ 60%-65%-70%-75%-70%-65%-60% W.O.D. - 4 rounds for time: - 15 Box Jumps (24/30) - 200m Run - 50 Meters Barbell Front Rack Walking Lunges (Down and Back) (105 / 165)

Hang Snatch, Power Snatch, Squat Snatch > 1 Rep 3-3-3-3-3 W.O.D. - 12 AMRAP: - ​12 Thrusters (95/65) - ​12 Toes to Bar ​- 12 Burpees

Deadlift: 5-5-5-Max Reps-5-5-5 @ 60%-65%-70%-75%-70%-65%-60% W.O.D. - "TABATA This" - Tabata Row - Rest 1 minute - Tabata Squat - Rest 1 minute - Tabata Pull-up - Rest 1 minute - Tabata Push-up - Rest 1 minute - Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". *24 min WOD.