WOD-

12:00 of lightweight clean and jerk practice

Then,

2 Rounds for reps:
4 Minutes max calories on rower
3 Minutes max wallball shots 20#(14#)
2 Minute max ab mat sit ups
Rest 2 minutes

Score = total reps each round. No rest between movements, only
rest is after the first round is complete.

WOD-

15:00 to build to a 1 rep bench press

Then,

In teams of 3 complete the following for time
Bike 120 calories
120 Ring rows
120 Eye level kettlebell swings 53#(35#)

1 person works while the other 2 hold planks
Break up however you want and go in order

SPRINT-

In teams of 2, complete as many reps in 4:00 at each station of:

10 Meter Prowler Pushes
WallBalls
Burpee Pull Ups
Meters On The Rower

Rest 2 Minutes Between Each Station

WOD-

In 12:00 build to a 10 rep back squat

Rest 5:00 then,

3 Rounds for time of:

10 Back squats (Use 75% of today’s 10 rep)
15 Toes to bar
20 Box jump overs 20″ for everyone

SPRINT-

25 Minute AMRAP:

Run 400m
20 MedBall Squats
Run 400m
20 MedBall Russian Twist
Run 400m
20 MedBall Walking Lunges

All, there have been a few car break ins, in the parking lot and along the street.  Bring all of your belongings inside and make sure that nothing is visible in your cars.  The scumbags that are doing the break ins are grabbing anything, whether it’s your dirty laundry or a bag full of cash.  They are crimes of opportunity so please don’t leave anything visible.  Even if you have tinted windows, bring your belongings in.  These pieces of shit are looking in cars and if they see something worth grabbing, they are going to.  Sorry this is happening again, but let’s do our best to not leave anything of value in your cars.  

WOD-

Gymnastic skill day

With a 30:00 running clock,
Row 500(400) meters
Bar muscle ups, ring muscle ups, or pull ups work between rows

*Today is a day to work on muscle ups in class. You can row as hard as you
like or as easy as you like and between each row, work on muscle ups or pull ups

SPRINT-

Row 24 Minutes for Max Meters

Every 3 Minutes Perform:
5 Sumo DL High Pulls
10 Ab Mat Sit Ups

WOD-

10 Rounds for time of:
5 Single arm dumbbell thrusters right arm 40#(25#)
20 Double unders
5 Single arm dumbbell thrusters left arm 40#(25#)
15(12) Calories on the rower

Rest 1:00 between each round
Score = total time including rest

SPRINT-

20 Minute AMRAP:

15 (12) Ski Calories
10 Knees to Elbow
5 Hand Release Push Ups

WOD-

In 12:00 minutes build to a 10 rep touch and go power clean

Rest 4:00 then,

As many rounds as possible in 14:00
5 Power cleans (Use today’s 10 rep weight)
Run 200 meters

SPRINT-

1 Minute at Each Station X 5 Rounds:

1 Minute Sandbag Ground to Over Shoulder
1 Minute Jump Rope
1 Minute WallBalls
1 Minute Bike Calories

Rest 2 Minutes Between Rounds

WOD-

5 Rounds For Time
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

Rest 3:00 between each round

Compare to 191016

SPRINT-

For time:

50 Medball cleans
40 Box jump overs
30 Burpees
20 Kettlebell swings
Row 1000(800) meters

WOD-

4 Rounds for time of:
Row 1000 meters
20 Kettlebell high pull 53#(35#)
15 Eye level kettlebell swings 53#(35#)
10 Ring rows

WOD-

12:00 to build to a 3 rep bench press

Then,

With a partner, as many rounds as possible in 15:00 of
Run 400 meters
20 Hang power clean to overhead 115#(75#)
10 Rope climbs

*Break up any way you would like with 1 person working
and 1 person resting.

SPRINT-

Partner Small

3 Rounds For Time:

Row 1,000m
50 Burpees
50 Box Jumps
Run 800m

WOD-

As many rounds as possible in 9:00 of
25 Medball cleans 20#(14#)
20 Lunges holding medball against chest 20#(14#)
15 Ab mat sit ups holding medball on chest 20#(14#)

Rest 3:00 then,

As many rounds as possible in 5:00 of
10 Wallballs 20#(14#)
10 Burpees to a target

*Score = rounds plus reps or each workout

SPRINT-

22 Minute AMRAP:

8 KB Swings
200m Run
8 Bike Calories
200m Run