W.O.D

WOD - 5RT of:
12 T2B
9 HSPU
3 Rope Climbs
courtesy of: CF Linchpin

Core - 2x10 back extensions

WOD - JackieeikcaJ - For time:
1000M row
50 Thrusters 45#/35#
60 Pull Ups
50 Thrusters 45#/35#
1000M row

<3 months - For time:
1000M row
30 Thrusters 45#/15#
40 Pull Ups
30 Thrusters 45#/15#
1000M row

Core - 100 partner MB sit ups

Part I - Push Jerk. Heavy Single. 20 minutes. compare to: 8/23/17

Part II - AMRAP(7):
30 Double Unders / 3 Burpees to pull up bar
30 Double Unders / 6 Burpees to pull up bar etc.
* score is only the number of burpees done

WOD - AMRAP(14):
200M run / 1 Muscle Up / 2 Clusters 115#/75# (65/35#)
200M run / 2 Muscle Ups / 4 Clusters
200M run / 3 Muscle Ups / 6 Clusters etc.

Core - 3x15 Hip extensions

Teams of 2. AMRAP(25):
50/40/35 calorie row (MM team /MF team,FF team)
50 Lateral Burpees over rower
200M run as a team

* only 1 athlete working at a time on the first 2 exercises, they can split calories or burpees hops ever they want. They run together as a team. The row cant start until both athletes of the team are done with the run. Each calorie is a point. Each burpee is a point. Each run is 35 points. Add up points at conclusion for teams score.

BB Skill work - 5 Rds. of the following Snatch complex:

1 Hang Snatch Pull
1 Hang Power Snatch + 1 OHS
1 Hang Squat Snatch

WOD - For time: 4 500M rows.
Rest exactly 1 minute b/t rows. score is total time of rows and mandatory rest. Time ends immediately 4th row

WOD - 10,9,8,7,6,5,4,3,2,1 RRFT of:
HSPU’s (sub is strict DB presses)
C2B Pull Ups
Front Squats 155/100#

<3 Months - 8,7,6,5,4,3,2,1 RRFT of:
HSPU's
Pull Ups
Front Squats 75/45# or less

Core - 3 x 15 weighted ABMAT sit ups

AMR(reps)AP(25):
400M run / 21 GTO 95/65 (65/35)
400M run / 18 GTO 135/95 (75/45)
400M run / 15 GTO 165/100 (85/50)
400M run / 12 GTO 185/120 (95/55)
400M run / 9 GTO 205/135 (105/65)
400M run / 6 GTO 225/155 (115/70)
400M run / 3 GTO 245/155 (125/75)

Core - 3x10 Deadbugs

4 Rds. 1 Minute @ each exercise B4 rotation. Every Rep Counts.
GTOS 100#/70#
Burpees
Wall Ball Shots 20#/14#
SDHP(70#/35# KB)
Calories on C2 Bike
Rest

BB Skill work - 5 OHS (bar comes from the floor) 1 Rd. every other minute. 4 rounds total

WOD - AMRAP(10):

1 Power Clean (last load from OHS) / 2 T2B
2 Power Clean / 4 T2B
etc. till time expires

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