Strength: Back Squat – 80%x3x8 WOD: 12 Mintue AMRAP of:5 Muscle Ups50′ Double Bell OHWL 53/3512/10 Cal. Ski/Row

Strength: Jerk from Split (moderate weight by feel) – 3×5 WOD: 5 Rounds for time:100’ Handstand Walk400m Run 22 Minute Cap.

Strength: Power Jerk – 70% 2×2, 75% 2×3 WOD: 2 Rounds for time:200m Suitcase Carry 35/24100m Run 200m Farmers Carry 53/35100m Run 200m Front rack/Overhead Carry 53/35100m Run 20 Minute Cap. 

Strength: Hanging Leg Raise – 3 x max WOD: 27-21-18-15-9-6-3 For time:Toes to Bar Cals. on, your choice 18 Minute cap.

Strength: Floating Snatch High-Pull 85% 3×3 WOD: 3, 1 Minute Stations for 3 Rounds:1- ME Bike Cal. 15 Second rest2- ME Ski Cal. 15 Second rest3- ME Row Cal. 15 Second rest

Strength: Snatch High Pull + Hang Snatch (knee) 70% 1+2×2, 75% 1+2×3 WOD: Deadlift 2-2-2-2-2 AHAP

Strength: Back Squat 75% 5×5 WOD: 5 Rounds for time:100m Run 2 Snatches 155/105 7 Minute cap.

Strength: Snatch Balance 70% 3×4 WOD: 4 Rounds for time:100 Double Unders 100 Squats 13 minute cap.

Strength: Hang Muscle Snatch (below knee) 35% 3×5 WOD: 6 Rounds for time:6 OHDB Squats 50/356 Box Jumps 24/206 Cal. Bike 12 minute cap.

Strength: Floating Clean Pull 85% 3×3Weighted Plank 15 Sec on/15 sec off x3 minutes WOD: 3 Rounds for time:30 Sec. L-Sit 10 Unbroken Hang Power Cleans 70% of 1RM Clean Note: it you break a set of the Cleans you get 60 burpees each time at the end of your WOD. They are not apart…

8am Holiday Class then closed.

Strength: Clean Pull + Hang Clean (knee) + Jerk 70% 1+2+1×2, 75% 1+2+1×3 WOD: 15 Minute AMRAP: 5 Deadlifts 315/22510 Pull-Ups5 Deadlifts 315/22520 Push-Ups

Strength: Back Squat 65% 10×3 WOD: 18-12-8 For time:BurpeesSki/Row Cal.KettleBell Snatch 70/53 12 Minute cap.

Strength: Power Clean + Hang Clean (mid-thigh) + Jerk 1+1+1 10 Minutes to Establish 1 rep max WOD: For time:100-80-60-40-20Double Unders 25-20-15-10-5Chest to Bars

BLACKOUT WEEK Come find out what the WOD is. Have a great week.

Strength: Power Snatch + Hang Snatch (mid-thigh) 1+1 10 minutes to establish RM WOD: For time:300 Russian KB Swings 53/3550′ BW Sandbag Carry  20 Minute time cap.

Strength: Back Squat HS WOD: 18 Minute AMRAP of:20 Windshild wipres 135/95400m Run20 Back Rack Backward Lunges 135/95

Strength: Press in Split (week 1 weight) 3×10 WOD: 4, 3 Minutes rounds of:ME Cal. Row ME Bench 135/95ME Back Extensions 1 minute rest.

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