Lift/skill: Accumulate 5 minutes in a plank, 50 GHD sit-ups, 30 press ups on rower (face down in a plank position feet on seat of rower then pull feet towards yourself raising hips up. Finishing stacked vertically.

WOD:

30 double unders

15 push-ups

10 strict pull-ups

*AMRAP 12 minutes*

Mobility: Gut smash with 35/25# plate (leave one side of the bar loaded, lay on top, contract, relax)

Lift: Front Rack walking lunges 3 sets of 20 steps

WOD:

Wall ball

KBS 55/35

30-25-20-15-10-5

*for time *

Mobility: LAX ball butt cheek smash

Heath

Lift: Power Snatch – 10 minutes work to heavy single

WOD:
8 minute AMRAP (get as far as possible)
30/20 Calorie Row
30 Pullups
20 Power Snatches 95/65
20 Burpees
15 KBS (70/50)
15 HSPU
Max Rope Climbs

Rest 4 Minutes
 –
30/20 Calorie Row
30 Pullups
20 Power Snatches 95/65
20 Burpees
15 KBS (70/50)
15 HSPU
3 Rope Climbs
*for time*
Nick and Chris (son and father)

Lift: Pause Back Squat – 10 Minutes to work to a heavy double
Back Squat – 3×3 @ weight from heavy pause double

WOD:
Bottom-to-Bottom Tabata Squats
When clock hits 4:00, Run 1 mile for time
Score total squat reps and mile
 –
Mobility: trap/smash calves
Sylvina

Lift: Power Clean
3 reps EMOM x 2
2 reps EMOM x 2
1 rep EMOM X 2
(increase weight throughout)

WOD:
25 Double Unders
10 Power Cleans 115/80
25 Double Unders
10 Power Clean and Jerks
25 Double Unders
10 Squat Clean Thrusters
*2 rounds*
Mobility: banded bully
Renee

WOD #1

A. Row as many calories as possible in 3 minutes
Rest as needed
B. Row calories from part A for time
Record both
WOD #2 (no score)
1 minute Plank Hold
Rest :30
1 minute Mountain Climbers
Rest :30
1 minute Ring Holds (Top of Ring Dip)
Rest :30
1 minute GHD’s or Abmat Situps
Rest :30
*3 Rounds*
Mobility: LAX ball shoulder smash
Super Woman = Ellen

Lift: Overhead Squat
3 Reps EMOM for 3min
2 Reps EMOM for 2min
1 Rep EMOM for 1min
(Build weight throughout)

WOD:
30 minute AMRAP
15 Overhead Squats (95/65)
30 Box Overs (24/20)
800m Run
Mobility: traditional hamstring, quad stretches
Heath

Lift:
Clean Deadlift 3 X 3 @80-85% of 1RM Clean
Conventional Deadlift: 3 X 3

WOD:
21-15-9
Deadlift 275/185
L-Pull-ups
Mobility: bottom of a squat 10 minutes
Jimmy and Jimmy