Strength: Wendler shoulder press

WOD: 3 rounds for time

50m broad jump

10 wall ball burpees (20/14)

15 push press (115/75)

20 weighted lunges (115/75)

AND 5 pushups EMOM  during the WOD

Strength: Wendler deadlift

WOD: “Diane”

21-15-9 deadlift (225/155)

Hand stand pushups

Strength: Wendler back squat

WOD: 17 minute AMRAP

1 bar muscle-up

25 double-unders

7 bent over rows (95/65)

25 double-unders

9 box jumps (30″/24″)

25 double-unders

Modification for a bar muscle-up will be 2 pullups and one dip (rings or box)

Extra Cedit: 3x max L-sit hold

In memory of Border Patrol Agent Brian Terry, killed on 12/15/2010

WOD: 2 rounds for time

8 thrusters (95/65)

11 pullups

19 weighted lunges (45/25)

70 air squats

7 push press (95/65)

23 KB swings (53/35)

20 wall balls (20/14)

7 sumo deadlift high pull (95/65)

12 toes to bar

15 pushups

20 box jumps (24″)

10 burpees

40 minute cap

Strength: Wendler bench press

WOD: 4 rounds

400m run

then 4-8-12 of

overhead plate walking lunges

and burpees

RX (45/35) L2 (35/25) L1 (25/10)

Strength: Wendler backsquat

EMOM for 10 minutes

2 clean complex which is

   1 high hang squat clean

   1 hang squat clean

   1 full squat clean

RX (155/105) L2 (115/85) L1 (95/65)

WOD: 5 rounds for time

5 overhead squats

5 hand release pushups

5 wall ball

5 push press

5 front squats

RX (95/75) L2 (75/55) L1 (65/45)

Extra Credit: 3x max toes to bar

then 2x max pushups

Strength: Wendler deadlift

WOD: “Jackie”

for time

1000m row

50 thrusters (45/33)

30 pullups

Strength: Wendler shoulder press

EMOM: for 7 minutes

3 power cleans

3 push press

155/105

WOD: Complete reps for time

50-40-30-20-10 of

Calorie row

Russian KB swings (70/53)

Happy Birthday Kelly!!

Today is a partner WOD, and the reps and rounds , including the cash out, can be done however each team chooses as long as only one person works at a time.

The first part is score based, and the second part is time based.  Example score would be 3+60/20:00. 

WOD: 12 minute AMRAP

30 snatches (75/53)

30 wall ball sit ups (20#/14#)

30 burpees

3 minute rest

6 rounds for time

8 handstand pushups

4 power cleans (185/115)

cash out 84 wall balls

Strength: Wendler bench press

WOD: 3 rounds for time

800m row

2 minute rest

Parking lot perimeter run

2 minute rest

If the class is too big, then half start with the run first.