WOD

Conditioning
As Many Rounds as Possible in 8 Minutes:
9 Burpees
7 Kettlebell Swings (53/35)
5 Goblet Squats (53/35)

Strength
Work up to a heavy set of 5 Overhead Squats

OPEN GAMES WOD 16.2
RX-
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.

SCALED-
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.

OPEN GAMES WOD 16.2
RX-
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.

SCALED-
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.

*And Tabata Rowing and Pushups Rounds for the morning classes!

ALL CLASSES TODAY:

2 RFT:
25 Burpees
25 Push Ups
25 Air Squats
25 Sit Ups
25 KBS (53#/35#)

CASH OUT: Goat/Skill Work

PLANK OFF!!!

Weightlifting Wednesday
Back Squat
10 – 8 – 6 – 4 – 2
Rest 2:00 between sets, building in weight on each.

Cashout
AMRAP 8:
10 Wallballs (20#/14#)
20 Double-Unders

SWEAT CLASS:
EMOM x 10:
Even Minutes- 10 Back Squats
Odd Minutes – 100m Run/Row
Cashout
AMRAP 8:
10 Wallballs (20#/14#)
20 Double-Unders

Every Minute on the Minute x 12:
2 Rounds of…
Minute 1 – 5 Power Snatches (95/65) + 10 TTB
Minute 2 – 15 Sumo Deadlift High Pulls
Minute 3 – 5 Clean and Jerks (95/65) + 10 TTB
Minute 4 – 15 Sumo Deadlift High Pulls
Minute 5 – 5 Thrusters (95/65) + 10 TTB
Minute 6 – 15 Sumo Deadlift High Pulls

SWEAT:
Partner- Every Minute on the Minute x 24:
3 Rounds of…
Minute 1&2 – 10 Alternating (5 each arm) DB Snatches + 10 TTB
Minute 3&4 – 20 KB Sumo Deadlift High Pulls
Minute 5&6 – 10 DB Thrusters + 10 TTB
Minute 7&8 – 20 KB Sumo Deadlift High Pulls
*Odd Minutes- Partner 1 works, Partner 2 rests. Even Minutes- Partner 1 rests, Partner 2 works.

Teams of 2
AMRAP 20:
3 Calorie Row/Bike, 3 Hand-Release Pushups, 3 Dumbbell Snatches (50/35)
6 Calorie Row/Bike, 6 Hand-Release Pushups, 6 Dumbbell Snatches (50/35)
9 Calorie Row/Bike, 9 Hand-Release Pushups, 9 Dumbbell Snatches (50/35)

Partner 1 completes the round of three reps of each movement, then Partner 2 does the same.
The team alternates in this fashion for the 20 minutes, adding 3 repetitions to each movement per round.

OPEN 16.1

RX:
20 Minute AMRAP
25-ft. Overhead walking lunge
8 Burpees over the bar
25-ft. Overhead walking lunge
8 Chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled:

20 Minute AMRAP
25-ft. Front rack walking lunge
8 Burpees
25-ft. Front rack walking lunge
8 Jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.