W.O.D

With a 30 minute running clock:

"Diane" - 21, 15 & 9 reps rounds for time of:
Deadlifts 225/155#
HSPU

Compare to 8/21/15

At the 15min mark:

3 RM OHS from the floor
OHS compare to 10/26/15

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Team 'Tommy V'
As many thrusters as you can in 14 minutes 115/75#

Athlete 1 is pacesetter and does 3 rope climbs
Athlete 2 does thrusters
Once athlete 1 is done the 3 rope climbs the athletes switch positions.
Team score is total number of thrusters

Core - 2x10 SLOW armadillo drills

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Part I - 4 rounds. of Complex (every other minute):
2 Shoulder Presses, 3 Push Presses, 4 Push Jerks

Part II - AMRAP(10).
- 30' Hand walk or 45 second handstand hold
- 20 Wall Ball Shots 20#/14#
- 3 Power Snatches (with last bar complex)

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10,9,8,7,6,5,4,3,2,& 1 reps/rounds for time of:
- HSPU
- C2B Pull Ups
- Power Cleans (135#/95#)

Core - Alternating Tabata (4 rounds total) - V-ups and superman holds

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Part I - Deadlift. Heavy Single.
compare to: 5/24/16

Part II - 8 rounds. Alternating Tabata. Every Rep Counts
- SDHP 75/55

- Jumping Air Squats

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For Time:
30 Snatches.75/55
45 Bar Facing Burpees
60 Thrusters 75/55
45 Bar Facing Burpees
30 Snatches 75/55

Core - 2x15 weighted hip extensions

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Part I - 5 Rounds of Snatch complex (every other minute):
1 Power Snatch + 1 Squat Snatch + 2 OHS

Part II - Mono-structural Benchmark:
Run 800M
at 10 minute mark Row 1000M

*compare to: 7/6/16

Core - 3x10 weighted ABMAT sit ups

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Reston will be offering only ONE class at 7:00am. No Open Gym, No teens.

Fairfax will have a regular class schedule

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5 rounds for time of:
- 400m run
- 20 OH alternating lungs 95/65#
- 10 Box Jump overs or 20 Box Jumps 24/20”

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Part I - Front Squat 4x10 (from the floor), every 3 minutes

Part II - AMRAP in 8 min of:
3 GTO 135/95# - 3 T2B
6 GTO - 6 T2B
9 GTO - 9T2B… each round the reps go up by 3

Core - 2x10 SLOW back extensions

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AMRAP in 3min of:
20 Double unders
10 Pull ups
4 STO 95/65#

Rest 2 minutes

AMRAP in 5min of:
30 Double unders
15 Pull ups
8 STO 135/85#

Rest 3 minutes

AMRAP in 7min of:
40 Double unders
20 Pull ups
12 STO 155/105#

Post total reps

Core - 2x15 GHD Sit ups

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