Strength: Wendler deadlift

WOD: for time

800m run

40 kettlebell swings 53/35

40 pushups

800m run

30 KBS

30 pushups

800m run

20 KBS

20 pushups

Strength: Wendler backsquat

WOD: “Karen likes to party”

150 wallballs 20#/14#

*EMOM 3 toes to bar

LV2  125 wallballs 16#/10# with 3 knees to elbow every minute

LV1  100 wallballs with anything less and 3 high knees every minute

EMOM: 7 minutes, 1 clean complex

1 high hang squat clean

1 hang squat clean

1 clean & jerk

95/65 or less. This is not a test of strength,

but an opportunity for you to refine your technique.

*************************************

WOD: 5 rounds

10 clean & jerk 95/65

10 box jump 30″/24″

10 pull ups

10 wall balls 20/14

10 kettlebell swings 53/35

Strength: Wendler bench press

WOD: for time

500m row

50 double unders

50 push ups

400m row

40 double unders

40 pushups

300m row

30 double unders

30 push ups

200m row

20 double unders

20 push ups

100m row

10 double unders

10 push ups

Strength: Wendler deadlift

WOD: 3 minute AMRAP

5 deadlift 275/205

10 toes to bar

**3 minute rest**

3 minute AMRAP

5 deadlift 225/185

10 knees to elbow

**3 minute rest**

3 minute AMRAP

5 deadlift 185/155

10 high knees

*******************

everyone will change their own weight during the rest

Extra credit: a few hundred or so flutter kicks

Strength: Wendler shoulder press

WOD: for time

400m row

40 shoulder to overhead 95/65

40 box jumps

40 burpess

400m row

*20 minute cap

Strength: Wendler squat

WOD: for time

buy in: 50 double unders

10 handstand push ups

5 squat cleans 185/115

8 handstand push ups

4 squat cleans

6 handstand push ups

3 squat cleans

4 handstand push ups

2 squat cleans

2 handstand push ups

1 squat cleans

cash out: 50 double unders

LV2  135/95   LV1  115/75

WOD: “Partner Party”

30 minute AMRAP

200m run pace setter while other partner completes

6 handstand push ups

9 deadlift 135/95

12 sit ups

15 air squats

************************************

Work together to complete rounds. If your partner comes in from run and your not

finished with a round, then he/she will continue that round where you left off.

Strength: Wendler bench press

then

Bench drop set. Once through. Don’t go heavier than the

following unless you’ve done them before.

Men AMRAP 165, 145, 125, 105, 85, 65, 45

Women AMRAP 102, 92, 82, 72, 62, 42, 22

This is the first time we introduce this to everyone as part of the program, so if this is still too heavy, your couch will scale accordingly.  Ex. You will start by benching 165 until failure. Your spotter will shed some weight so that 145 is now on the bar. You immidiately start benching till failure and continue this pattern all the way down to the empty barbell.

WOD: Death by complex

Start each on the minute. If you can’t finish the reps

within the minute, there is a penalty.

*******************************

1 power clean, 1 bar facing burpee

2 power cleans, 2 bar facing burpees

3 PC, 3 BFB

4 PC, 4 BFB, etc….

Penalty

If you stop within the first 5 minutes, immediately run 1 mile

If you stop between 6-10 minutes, immediately run 3 towers

If you stop between 11-15 minutes, congratulations, ….immediately do 25 wall balls 20#/14#.

Strength: Wendler deadlift

WOD: “Helen”

3 rounds

400m run

21 kettlebell swings 53/35

12 pullups

Extra credit: 3 prowler pushes down and back.

Men add 10’s each trip, women add 5’s each trip