W.O.D

BB skill work - EMOM(12):
3 Push Presses / 2 Push Jerks / 1 Split Jerk

WOD - AMRAP(12).
12 Alt. OH Lunges 95#/65#
9 Hang Power Cleans
6 Push Jerks
2 Rope Climbs (sub is 2 assisted RC)

Skill - Muscle ups, if you have them or don't have C2B pull ups do 'Death By' pull up for 12 minutes (band pull ups are good to go)

WOD - 21,18,15,12,,9,6,3 RRFT of:
Wall Ball Shots ( 20#/14#), (10'/9')
HR push Ups

BB Skill work - 5 Rds. of the following Clean complex:
1 hang power clean/front squat
1 power clean/front squat
1 squat clean
1 round every other minute

WOD - AMRAP(7).
50 DU’s
10 Deadlifts (last bar from complex)

Core - 3x10 GHD sit ups

For time:
10 Snatches (135#/95#) / 10 Lateral Burpees over BB
15 Snatches (115#/75#) / 15 Lateral Burpees over BB
20 Snatches (95#/65#) / 20 Lateral Burpees over BB
25 Snatches (75#/55#) / 25 Lateral Burpees over BB

<3 months use 65/35# for all rounds

Core - 5 x10 weighted ABMAT sit ups

BB Strength (20min) - Back Squat. Heavy Single. Compare to: 1/15/18

Metcon (5min) - AMRAP(5):
1 HSPU / 2 KB Swings 53#/35# (35/22# or less)
2 HSPU / 4 KB Swings
3 HSPU / 6 KB Swings
..Etc. till time expires

WOD - 5 RFT of:
400M run
10 (8) DB Box Step Overs / (24"/20")
20 (16) Alt. DB Snatches * single db as usual with these

M: 50#(25#) DB - W: 35# (15#) DB

Core - 3 sets of:
10 sec hollow rock hold + 5 hollow rocks + 5 V-ups + 5 knee tucks

Skill - Handstands.
If you have handstands do EMOM(10) of either:
30’ handstand walk (or best you can do or 30sec practice) or
20sec handstand holds on wall

WOD - 21,15,9 RRFT of:
Thrusters 95#/65#
Bar Facing Burpees

<3 months - 15,12,9 RRFT of:
Thrusters 65#/35#
Bar Facing Burpees

AMRAP(20):
10 Alt. Front Rack Lunges 75#/55#
15 SDHP
200M run

<3 months - AMRAP(20).
8 Alt. Front Rack Lunges 65#/35#
10 SDHP
200M run

Core - 3 sets of:
10 deadbugs + 10 Russian twists

BB skill work - EMOM(10).
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

WOD - ’Annie 2.0' For time:
50 Double Unders / 25 T2B
40 Double Unders / 20 T2B
30 Double Unders / 15 T2B
20 Double Unders / 10 T2B
10 Double Unders / 5 T2B
*compare to: 9/1/17

<3 months -
30 Double Unders / 20 T2B
25 Double Unders / 16 T2B
20 Double Unders / 12 T2B
15 Double Unders / 8 T2B
10 Double Unders / 4 T2B

With a 30 minute running clock:
1 mile run
10 Clean and Jerks 205/145
10 Clean and Jerks 185/125
10 Clean and Jerks 165/105
Max Clean and Jerks 135/95 till time expires

* at 15 minute mark stop and do 5 burpees EMOM before continuing on with the clean and jerks

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