A. Back Squat 2-2-2-2-2

B.
16 OH Walking Lunges with Plate (45/25)
12 Burpees to Plate
AMRAP 7 minutes
Rest 2 Minutes


C.
16 Walking Lunges (no weight)
12 Burpees
AMRAP 5 Minutes
Rest 2 Minutes


D.
16 Jumping Lunges
12 Squat Thrusts (no-pushup burpee)
AMRAP 3 Minutes


E.
Pigeon Pose left 1 min
Pigeon Pose right 1 min
3 Rounds
Score B, C, D separately

Chisel WOD is going down this Saturday at 10am, BE THERE

A.
15 Minutes to find a heavy complex of:
1 power clean + 1 squat clean + 1 push jerk + 1 split jerk


 B.
DT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
5 Rounds – 155/105


C.
Foam/PVC Roller to lower back – 1min
Bottom of air squat – 1min
3 rounds

Flatback

 

 

A. 
Mobility Prep – Biceps and Shoulders


B.
30 seconds On, 30 seconds Off of:
Static Hold at top of dip (rings or bars)
Flexed Arm Hang (Top of pullup/Ring Row)
Handstand Hold (wall or free)
3 Rounds, no score


C.
1 minute Max GHD’s
1 minute Max L-Pullups
1 minute Max Pistols
1 minute Rest
3 Rounds – score each movement separately


D. Lax Ball to Shoulders

Dean is very gymnasty

 

A.
 box jump warm-up

B.
150 Double Unders (sub 100 OTB hops)
75 KB Snatches (Power, From Ground) 50/35
150 Double Unders
C.
Every 90 seconds for 4 Sets:
2 Power Snatches
Every 90 seconds for 4 Sets
1 Power Snatch
D.
Bottom of Overhead Squat w PVC Pipe 1 Minute
Trap Right Calve 1 Minute
Trap Left Calve 1 Minute
2 Rounds
Score B time and heavy single power snatch from C.
Molly

 

A. *EMOM x 10* – 1 power clean 
B. *4 rounds* 
400m run 
4 Muscle ups
40 Double unders 
C. 10 minutes skill work (HSPU, HSW, pistol, you pick)
D. 10 minutes hip opener work, perform as group
Doug S.

A. Warm up Game
B. *for time* 
18-15-12
Cal row 
Hang power snatch (95/65)
Directly into 
V-Ups
OHS (95/65)
C. 1000m group cool down, light jog
D. LAX ball to traps, banded bully
 
Taylor

A. *6 minute AMRAP* (jog pace)
2 strict pull ups
4 length of gym run
6 push ups
B. 0:00 – 6:00 conga line rope climbs (1 rep each)
C. 7:00 – 13:00 conga line push press (95/65 1 set each)
D. 14:00 – 20:00  conga line sprint (1 length of building each) 
E. BB in rack, tricep smash (3min/side) 
Note: groups of three work through P1 P2 P3 P1 P2 P3, score is each movements total reps. 
Morgan