WOD’s

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