W.O.D

Part I - Alt.EMOM for 12 minutes:
Odd - 30’HS Walk or 30 second static handstand hold on wall
Even - 20 second cumulative L-Hold from pull up bar

Part II - AMRAP in 10 minutes of:
- 5 GTO (135/95)
- 7 lateral burpees
- 9 wall ball shots 20/14#

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Team Elizabeth - Teams of 2:

21, 15, 9 Squat Cleans 135/95# & Ring Dips For time.

Athlete 1 does the first round of Elizabeth and tags in athlete 2. Athlete2 does the 1st round and tags back in athlete1. Same rotation for the second and third round.

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Part I - EMOM for 9 minutes:
1 Hang Power Snatch+ 1 OHS the first 3 minutes
1 hang squat snatch the second 3 minutes
1 squat snatch the last 3 minutes
* the loads should climb the whole EMOM

Part II - Alt. Double Tabata. 8 rds of each exercise:
- Burpees to pull up bar
- Jumping med ball squats 20/14#

Core - 50 MB partner tosses (each)

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For time:

30 calorie row
15 box jump overs or 30 box jumps.(24"/20")
30 power snatches (95/65)
30 front rack alternating lunges (n place)
30 SDHP
15 box jump overs or 30 box jumps
30 calorie row

Core - 3 max effort L holds

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With a 30 minute running clock:


Do ONE round of ‘DT’: 12 Deadlifts 155/105, 9 Hang Power Cleans, 6 Push Jerks**
Rest exactly 2 minutes
Do another round of DT, rest 2 minutes.
Continue this way until the 30 minute mark.

*Scaling up to Heavy DT (205/145#) or anything in between is allowed

Post rounds and reps complete to comments.

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‘Angie’

For time:
100 pull ups
100 push ups
100 sit ups (anchored)
100 squats

Compare to 3/7/16

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Part I - Hang Squat Clean. 15 minutes to find 1RM.

Part II - AMRAP in 10 minutes:
-10 HSPU’s
-20 WBS 20/14#
-30 Double unders

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AMRAP in 15 minutes of:
- 20 calorie row
- 25 burpees onto 45# plate
- 30 Alt. DB Snatches (45/25#)
- 35 T2B

* compare to: 1/12/16

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Part I - Front Squat 5x3. Do a round every 3 minutes

Part II - AMRAP in 7 minutes:
5 SDHP (95/65#)
10 Push Press (95/65#)
15 Jumping Air Squats

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For time:

Buy in: 100 Dbl. Unders
3 Rds of:
- 15 KB Swings (53#/35#)
- 20 Box Jumps (24"/20")
Cash out: 100 Dbl. Unders

CORE - 2x10 GHD Sit ups

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