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Gymnastics skill work - Alt.EMOM(10):

1st minute: Ring Dips 5 -12 (athlete's choice)
2nd minute: T2B 6-12

WOD - AMRAP(14).

95/65# (65/35#) - 2 GTO / 20 DU's
4 GTO / 20 DU's
6 GTO / 20 DU's
8 GTO / 20 DU's
115/75# (75/45#) - 10 GTO / 20 DU's
12 GTO / 20 DU's
14 GTO / 20 DU's
16 GTO / 20 DU's
18 GTO / 20 DU's
135/95# (85/55#) - 20 GTO / 20 DU's
22 GTO / 20 DU's
24 GTO / 20 DU's
26 GTO / 20 DU's
28 GTO / 20 DU's

*the DU's do not count toward the workout's score, add up all the GTO completed for the WOD's score.
** scaling for DU is 10 attempts

BB Skill work - 5 Rds. of Snatch Complex:
1 Hang Snatch Pull
1 Hang Power Snatch + 1 OHS
2 Hang Squat Snatch

1 round every other minute. Bar can be dropped during the round

WOD - AMRAP(8) using 60% of top load from complex:
3 OHS / 3 Lateral Burpees over BB
6 OHS / 6 LBOBB
9 OHS / 9 LBOBB, etc. till time expires
Each round reps go up by 3

Tabata Intervals - Lowest Rep Round Counts for each exercise. 8 rounds of each movement before rotation

Rowing for Calories
Thrusters 45/35 (35/15)
Hand Release Push Ups
Pull Ups (scale is ring rows)
DB Snatch 45/25 (25/15)

* add up the lowest rep rounds of each exercise for WOD score.

BB strength - 1 1/4 Front Squats. 5x3. 1 round every 3 minutes. compare to: 2/27/18

WOD - ‘Elizabeth’: - 21,15,9 RRFT of:
Power Cleans 135/95#
Ring Dips

*12min time cap.

Compare to 03/20/17

Gymnastics skill - Alt.EMOM(10):
1st minute: 30sec handstand hold or max distance hand walk in 30 seconds
2nd minute: 20sec L-Sit hold on pull up bar

WOD - 5 rounds each for time of:
2 rounds of ‘Cindy’: 5 PU, 10 push ups, 15 squats
Then: 200M run

<3 months: 5 rounds each for time of:
2 rounds of mini ‘Cindy’: 3 PU, 6 push ups, 9 squats
Then: 200M run

*each round starts exactly 4 minutes after the previous one. Post times for each round.

6RFT of:
12 (10) KB Swings 70/53 (35/22 or less)
9 (8) HSPU’s
6 (4) Bar Muscle Ups

Core - 3 rounds of:
10 hollow rocks
10 V-ups
10 knee tucks

BB skill work - 3 Position Power Clean + 1 Jerk after the last Clean:
ATK
BTK
Floor + Jerk
1 Round every 3 minutes, 5 rounds total. Bar can dropped after each clean.

Monostructural Benchmark - For time: 1 mile run

Core - 2x15 weighted hip extensions

AMR(reps)AP(3):
18 (12) Burpees to pull up bar
18 (12) Thrusters 75/55# (45/15#)
Max DU's w/ time remaining

Rest 3 minutes

AMR(reps)AP(3):
15 (9) BTPUB
15 (9) Thrusters 95/65# (55/25#)
Max DU's w/ time remaining

Rest 3 minutes

AMR(reps)AP(3):
12 (6) BTPUB
12 (6) Thrusters 115/75# (65/35#)
Max DU's w/ time remaining

Rest 3 minutes

AMR(reps)AP(3):
9 (3) BTPUB
9 (3) Thrusters 135/95# (75/45#)
Max DU's w/ time remaining
Add the DU's scores up for score of the WOD.

FGB Style. Every Rep Counts.
1 minute at each station before rotation. 4 rounds total

Calories on bike
WB Shots 20#/14#, (10'/9')
KB Swings 53#/35#
Burpees 2 Pull Up Bar
Med Ball Jump Squats
Rest

BB Skill Work - EMOM(9).
1st 3 minutes - 4 tall squat snatches
2nd 3 minutes - 2 hang squat snatches
3rd 3 minutes - 1 squat snatch

WOD - 3RFT of:
8 OHS (70% of top snatch)
16 T2B
400M run

<3 months - 3RFT of:
5 OHS (70% of top snatch)
10 T2B
400M run

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