WOD:
7 min AMRAP:
200m Run
7 Strict Pullups

-3 min Rest-

7 min AMRAP:
250m Row
15 Strict Press (55/75)

STRENGTH:
OHS: 5-4-3-2-1-1-1

WOD:
10 min AMRAP:
10 Squat Snatch (75/115)
100 DU

WOD:
For Time:
21-15-9 DL (Rx: 155/225, Comp: 205/315)
9-6-3 RMU

STRENGTH:
8 min to build to a Thruster double

Open WOD 14.5:
For Time:
21-18-15-12-9-6-3
Thrusters
Bar Facing Over Burpees

STRENGTH:
15 min work on re-grip Squat Clean doubles

WOD:
"Elizabeth"
For Time:
21-15-9
Squat Cleans (95/135)
Ring Dips

WOD:
12 min AMRAP:
40 SA DB Snatch (35/50)
40 Ab Mat Situps
400m Run

Post WOD:
Hang Squat Snatch

STRENGTH:
7 min EMOM:
3-7 SHSPU

WOD:
For Time:
100’ HSW
50 Double DB Box Step Overs (20/24, 35/50)
100’ HSW
50 Box Jump Over (20/24)

STRENGTH:
Back Squat:
5x3 Tempo: 3 seconds down, 1 second at the bottom, strong out of the hole
5x3 Regular

WOD:
7 min AMRAP:
50’ Double DB Walking Lunges (35/50)
10 T2B

WOD:
For Time:
"The Standard”
30 Clean & Jerk (95/135)
30 RMU
30 Snatch (95/135)

-Rest 5 min-

2 Mile Run - If you have a vest and want to wear it, bring it!

WOD:
For Time:
800m Row
90 KB Swings (35/53)
70 Plate Push Ups
50 T2B
30 KB Walking Lunges Steps
10 Strict Pull ups

STRENGTH:
15 min to build on the Complex:
Power Clean
Squat Clean
Hang Squat Clean
Front Squat

WOD:
6 min Max Rep:
DB Clusters (35/50)

STRENGTH:
12 min EMOM complex:
1 Squat Snatch
1 Hang Squat Snatch

WOD:
8 min AMRAP:
7 Power Snatch (95/135)
7 C2B
7 HSPU

WOD:
1x Through Max Reps:
4 min of Work
1 min rotation/rest/write down score

0-4 min: Grunt Work Run - Load & Distance
4-5 min: rotation/rest
5-9 min: Assault Bike Cals - # Cals
9-10 min: rotation/rest
10-14 min: Rope Climbs - # Climbs
14-15 min: rotation/rest
15-19 min: WB 14/20, 9/10' - # WB

STRENGTH:
Bench Press: 10-8-6-4-2

WOD:
Partner WOD: You Go/I Go
For Time:
1800m Run
200 Bar Facing Over Burpees

WOD:
Mary
20 min AMRAP:
5 HSPU
10 Pistols
15 Pull Ups

-OR-

Cindy
20 min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

Post WOD:
100 Hollow Rocks
50 Bridges with Hiip Halo
50 Ab Mat Sit Ups