STRENGTH

Deadlift

5 Rep’s 

@ 80% 1 Rep Max E.M.O.T.M

5 Min’s

MET-CON:

Thruster 65/45#

Jumping Pull Ups

21-15-9

-3 min time cap*

-Rest 2 min between rounds

5 Rounds

(* Must try to complete 3 rounds of 21-15-9 in 3 mins, similar to a Sub-3 min “FRAN”… Then 2 min’s REST after 2 min’s start over.)

W.O.D.

Buy In:

800m Run

Then..

Snatch 115/75#

Bar Over Burpees

10-9-8-7-6-5-4-3-2-1

Time

*20 min Cap.

SKILL
KB Swings
12 Reps EMOTM/7 min.

MET-CON:
3 DB Hang Clean (35/25#)
3 DB Front Squat
3 DB Split Jerk
Lap around Bldg (counter clockwise)
AMRAP/17 min.

STRENGTH 

Deadlift

5-3-3-1-1

“ELIZABETH”

Cleans 135/95#

Dips

21-15-9

W.O.D

Best 1 rep max 

Overhead Squat  from ground

7 min

THEN..

5 Chest to Bar Pull Ups

10 Kettlebell Swings 53/35#

15 Wall Balls 20/14#

AMRAP 15 min

W.O.D

“Barbell Complex”

2 Deadlifts

2 Cleans

2 Front Squats

2  Push Press

2 Push Jerks

2 Back Squats

2 Overhead Squats

2 Snatches

5 Rounds

*Increasing weight each round, Cleans and Snatches are full movements receiving in a squat…

-Daniel working on his rack position during a front squat.

Today’s WOD

Skill work
10 Turkish Get-ups
-5 Right/ 5 Left
then……
10 Toes to bar
5 rounds (no time component)

Met-con
Front Squat 185/135
-clean from ground if you can
Muscle-ups
10-9-8-7-6-5-4-3-2-1
For time

Today is a REST day for most of you, but if you would like to come in and work on a skill or just to get some mobility in today is the day to do it.

Warm Up

5 Burpees 

10 Sit Ups

15 Squats

4 ROUNDS

Then

:15 sec Plank

:15 sec Superman

:15 sec (L) Plank

:15 sec (R) Plank

4 ROUNDS

W.O.D

Down and Back:

High Knees 

Lunge

AMRAP 10 Min.

Then

21 Push Press 95/65

15 Burpees 

9 Kettlebell Swings 53/35

4 ROUNDS