WOD

Teams of 4
400m Team Med Ball Run
Relay Style
3 Rounds for time
25 Wall Balls
25 Pushups
25 Box Jumps
25 KBS
400m Team Med Ball Run

*NEXT WEEK WE WILL START HOLDING TWO CLASSES ON SATURDAYS 8AM and 9AM

AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
Rx Weight 95/65#

Midline
3 rounds of:
Every 2 minutes on the 2 minutes
Mins 1-2:  100 Double unders
Mins 3-4:  30 Ab Mat Situps
Mins 5-6: 30 Calorie Row

Team Jerry
Teams of 2
Run 1 Mile
Row 2,000 Meters
Run 1 Mile
Partners change every 200m, on both the run and row.

Optional to lift after. See coach for choices.

Barbell Conditioning
Starting on the 0:00…
Every Minute on the Minute x 6
3 Squat Snatches (65%)

Rest 4:00

Starting on the 10:00…
Every Minute on the Minute x 6
3 Squat Clean and Jerks (65%)

Rest 4:00

Starting at the 20:00
“Death by Strict Handstand Pushups”
Complete 1 Rep on the First Minute
Complete 2 Reps on the Second Minute
… And so on until…

*Optional to do the conditioning after.

Sweat Class
5 RFT:
7 Hang Squat Cleans
7 Bar Facing Burpees
7  Pull ups
Rest 1 minute between rounds

5 Rounds:
21 Wallballs (20/14)
15/12 Calorie Row
9 Toes to Bar

3×20 weighted Abmat Sit ups – feet anchored
3×30 Good Mornings, 45#

Sweat Class
4 Rounds of above: Rest 1 minute between rounds.

Isabel
30 Power Snatches 135/95#

6:30am Sweat Class
You Go, I Go
2 Rounds
500 m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Buy In
20 Sit ups
20 Push ups
400m Run
50 DUs

Elizabeth on the Run
21-15-9
Power Cleans 135/95#
Ring Dips
400m Run

Optional:
50-40-30-20-10 Calorie Row
:20 rest between efforts