WOD’s

In teams of 2 or 4
For Time:

For time: 200 Burpees
— then —
Ground To Overhead 20000 lbs
— then —
200 Burpees

Pendlay Row 3-3-3-3-3-3-3-3-3-3-3-3
Use the heaviest weight you can for each set. Rest 30 secs between sets.

Then:

21-15-9 reps, for time of:
Kettlebell Snatch (one arm – L), 24/16 kg
Kettlebell Snatch (one arm – R), 24/16 kg
Box Jump (24 In.), 24 in

Deadlift 12×3 at 50% 1RM
Rest 30 secs between sets.

Then:

3 rounds for time of:

50 Double Unders
25 Wall Balls, 20/14 lbs
15 Chest-to-bar Pull-ups

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