WOD

Kettlebell Press

Determine one rep kettlebell max effort for both right and left arms.  If you succeed in pressing the 48kg bell go for max reps with that bell.

Then:

Complete as many rounds in 15 minutes of the following:

10 Shoulder-to-Overheads, 115/85 lbs
15 Deadlifts, 115/85 lbs
20 Box Jumps, 24/20 in

The Chief

For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats Rest
1 min between each cycle.
For each cycle restart the AMRAP.

Then:

Straight Legged Deadlift (Sumo Stance) 20-20-20

Then:

Practice Straight Leg GHD

Back Squat (High Bar) :
4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%

Then:

For time:
20 Front Squats, 205/145 lbs
30 Box Jumps, 30/24 in
40 Kettlebell Swings, 24/16 kg
50 Wall Balls, 20/14 lbs

Kettlebell Swing (Russian) 10-10-10-10-10-10-10-10-10-10

Then:

Helen

3 rounds for time of:

Run, 400 m
21 Kettlebell Swings, 24/16
12 Pull-ups

Thruster
1 Rep Max lift

Move quickly as possible without rushing.  Absolutely no misses even if you think you have a little more in you.

Then:

3 rounds for time of:
20 Handstand Push Ups
30 Burpees
40 Squats

Back Squat (High Bar) 10×1 at 90% 1RM

Then:

Nancy

5 rounds for time of:

Run, 400 m
15 Overhead Squats, 95/65 lbs

Remember tomorrow is the first day for noon Thursday classes!

Front Squat
5×2 at 90% 1RM

Then:

5 rounds for time of:
3 Hang Power Cleans
3 Push/Split Jerks
3 Front Squats

Rx=155/115

Every 1 min for 10 mins do:

3 Clean Lift Offs, 90% 1RM
1 Power Clean, 90% 1RM

Then:

“Cindy with Cleans”

Complete as many rounds as possible in 20 mins of:
3 Power Cleans, 135/95 lbs
5 Pull-ups
10 Push-ups
15 Air Squats