Strength:
Deadlift
5, 10, 5

Wod:
15 Min AMRAP
15 Plate GTO #45/25
10 Pull Ups (Rx+ CTB)
5 Burpee Box Jumps 24”/20

Strength:
Front Squat
5, 5, 5

Wod:
75 Double Unders
75 Wall Balls #20/14
75 Kb Swings #53/35
75 Wall Balls #20/14
75 Double Unders

Strength:
Hang Power Snatch
3, 2, 1, 3, 2, 1

Wod:
3 Rounds
500m Row
400m Run
30 Db Snatches #50/35
(Rx+ #70/50)
-Rest 3 Min-

Wod:
Open Gym
10am - 12pm

Strength:
9 AM OLY
A. Muscle Snatch
3x10
B. 10 Sets
1 Squat Snatch
+
1 OHS

Wod:
In Teams of 2
300 Double Unders
*Partner Hangs From Bar
200 Sit Ups
*Partner Planks
100 Snatches #95/65
*Partner Holds OH

Strength:
20 Minutes
Back Squat
6x2

Wod:
12 Min AMRAP
200m Run
12 OH Lunges #95/65
12 Toes to Bar

Strength:
20 Minutes
DB Bench Press
5x12

Wod:
Every 9 Min x 3
40 Cal Row
30 Wall Balls #20/14
20 Box Jumps Overs 24"/20"
10 Burpees

Strength:
20 Minutes
Split Jerks
7x1

Wod:
7 Rounds
7 Squat Cleans #135/95
7 S2O #135/95

Wod:
Pyramid Double "Helen"
For Time
1200m Run
63 KB Swings #53/35
36 Pull Ups
800m Run
42 KB Swings
24 Pull Ups
400m Run
21 KB Swings
12 Pull Ups
@
25:00-35:00
Build to a Max
Weighted Pull Up

Strength:
15 Minutes
Build to a Tough
Power Clean

Wod:
30-20-10
Burpees
Power Clean #135/95
+
200 Double Unders
+
15-10-5
Burpees
Power Clean #185/125

Wod:
Open Gym
10am - 12pm

Strength:
9 AM OLY
A. Squat Clean and Jerk Gauntlet
*Add 10 lbs Each Rep
B. Clean Pulls
5x5

Wod:
In Teams of 2
100 Wtd Step Overs 24"/20"
2 Mile Run
*Resting Partner Does:
20 Cal Row

Strength:
20 Minutes
Weighted Pull Ups
10x1

Wod:
20 Min AMRAP
5 Power Snatches #135/95
10 Bar Facing Burpees
15 Pull Ups
200m Run
*Add 5 Reps to PS Each Round

Strength:
20 Minutes
Reverse Lunges
3x10

Wod:
400m Run
30-20-10
Front Squat #155/105
Box Jump 24"/20"
400m Run

Strength:
20 Minutes
Build to a Max
2 Strict Press
3 Push Press
4 Push Jerks
5 Split Jerks

Wod:
4 Rounds
50 Double Unders
25 Hang Power Cleans #75/55
25 Push Press #75/55

Strength:
20 Minutes
Deadlift
2x2

Wod:
Every 2:30 x 8
Round 1:
250m Row
Round 2:
AMRAP
10 KB Swings #53/35
10 HR Push Ups

Strength:
20 Minutes
Overhead Squat
10,8,6,4,2

Wod:
For Time
150 Air Squats
75 Wall Balls #20/14
25 Thrusters #135/95

Wod:
Open Gym
10am - 12pm

Strength:
9 AM OLY
A. 5 Sets
Snatch Balance
+ 3 OHS
B. 5 Sets
1 Split Jerk

Wod:
10 Rounds
200m Run
15 Wall Balls #20/14
10 Weighted Sit Ups #20/14
*Not in Pairs

Strength:
25 Mintues
Back Squat
7x3

Wod:
For Time
45 Toes to Bar
90 Box Jump Overs 24"/20"
45 Deadlifts #185/125