WOD

Wall Ball-15(20#M-10ft/14#W-9ft)-Even Min
Dead Lift/Hang Power Clean/Push Press 1+3+1-AHAP-Odd Min


14min EMOM, Even/Odd
--------------------------------
2min Break then;
--------------------------------
8min AMRAP of:


Thrusters-7(95#M/65#W)
Burpee-7
--------------------------------
2min Break then;
--------------------------------
8min AMRAP of:


Push Press-10(95#M/65#W)
Box Jump-10
-----------------------------------------------

WOD

Snatch Pull + Snatch (1+1) 65%x1(3) 70%x1(3)
Snatch 75%x1, 80%x1, 85%x1, 90%x1
*Power Clean + Push Press(2+2) 50%x1, 55%x1, 60%x1(3), 65%x1(3) 70%x1
Back Squat-75%x5, 80%x3, 85%x2
**Clean Pulls 100%x2(2), 105%x2(2), 110%x1, 115%x1
-------------------------------------
*Percentage of Clean and Jerk 1RM
**Straps
------------------------------------
SWOD:


*TGU-3L/3R(AHAP)
Stone 2 Shoulder-4(T) AHAP
Sled Push(High Bar/Low Bar) 90ft/90ft
x5 Rounds NFT:
----------------------------------------------
*Use Barbell, Kettlebell, or Dumbbell. Reverse TGU for Barbell

WOD

Dead Lift-3-5Reps @80% or more
1 Arm DB Row-12L/12R AHAP
Hammer Drills-15L/15R


x6 Rounds NFT:
-----------------------------------------------

WOD

*Hang Clean-6
*Front Squat-6 > *Unbroken Complex-6 Push-up Penalty For Drop
*Push Press-6
Lateral Burpee-6


AMRAP-15min: Weight: 115#-135#M/85#-95#W
----------------------------------------------------------------
DB/KB Floor Press-Sub Max x3 Back to Back Sets, then;
Palms Up Ring Row-Sub Max x3 Back to Back Sets


x2 Complete Rounds:
----------------------------------------------------------------------

WOD

200M Run
C2B Pull Up-8
200M Run
Up and Over Push Up-12(6/6)
200M Run
Wall Ball-15(20#/14#-10ft)


x5 Rounds For Time: Then;
-------------------------------
Rope Climb-1
Push Ups-20
x3 Rounds NFT:
------------------------------

WOD

EMOM 12min of:


Power Clean-3(AHAP)
Push Up-15


--------------------------------------
Front Squat-3RM


Post Numbers On The White Board:
---------------------------------------

WOD

Saturday:


Front Racked Lunges-50(T)-135#M/95#W
Swings(A)-40
Burpee Broad Jump-180ft(90/90)
Hang Power Clean-20(135#M/95#W)
800M Run
Hang Power Clean-20
Burpee Broad Jump-180ft
Swings(A)-40
Front Racked Lunges-50(T)


For Time:
-------------------------------------------------

WOD

*Snatch+ Hang Snatch(1+2)60%x1Rep(3Sets), 65%x1Rep(3Sets)
*Snatch+ Hang Snatch(1+1)70%x1Rep(2Sets), 75%x1Reps(2Sets)
*Snatch 80%x1, 85%x1, 90%x1
Back Squat 70%x10Reps(4Sets), 75%x8Reps(3Sets)
Strict Press Work Up to a 1 RM
(*Straps)
---------------------------------------------------------------------------
SWOD:


DB Bear Crawl-100ft(50/50)
Farmers Carry(100M)
Tire Flip-8(AHAP)


x5 Rounds NFT:
----------------------------------------------------------------

WOD

Swings(A)-10(53#-70#M/35#-44#W)
Double Under-30


EMOM-12min: Then;


Back Squat-3RM


(Post numbers on the white board)
---------------------------------------------

WOD

400M Run
Front Squat-5
Push Press-5  >Unbroken Barbell Complex
Thruster-5


AMRAP-18min: Weight: 95#-135#M/75#-95#W)
-----------------------------------------
Finish:


Ring Push Ups(Box)-Sub Max
Weighted Pull Up-5-10reps


x3 Rounds NFT:
------------------------------------------

WOD

Barbell Over Head Walk-100M(50/50)@ Body Weight-M and 3/4 BW -Women
Burpee Broad Jump-180ft(90/90)
Muscle Up-6


AMRAP-30min:
----------------------------------------------------

WOD

Barbell Complex:


Push Press-1
Push Jerk-1
Split Jerk-1


15min: To Work Up to a 1RM, with Rack.
-------------------------------------------------------
Swings(A)-12(53#M/35#W)
Push Press-9(75#-95#M/55#-65#W)
Burpee-6


AMRAP-4min(1min Break) x3 Rounds:
-------------------------------------------------

WOD

800M Run
Squat Clean-10(185+M/145#+W)


x3 Rounds: 25min Time Cap:
-------------------------------------------

WOD

Weightlifting


Snatch: 70%x3Reps, 75%x4Reps, 80%x3, 85%x2, Singles-Continue to 1RM for the day.
Clean and Jerk: 70%x3Reps, 75%x4Reps, 80%x3, 85%x2, Singles-Continue to a 1RM for the day.
Back Squat: 75%x5reps(3sets), 80-85%x5(5)
Front Squat at 80% of Back Squat 5x5(above) 3reps x 5sets:
--------------------------------------------------------------------------
SWOD:


DB 1 Arm Power Snatch-3,2,1Reps Each Arm
Sled Push 70ft/70ft AHAP
Hammer Drills-20L/20R


x4 Rounds, Then:


Stone 2 Shoulder-3
Rope Climb-2


x3 Rounds:
---------------------------------------------------

WOD

Dead Lift-3(75%-80%)
DB/KB Floor Press-SM
Hollow Pull Up-10


x8 Rounds NFT:
----------------------------------

WOD

21min EMOM of:


1st Min: Snatches-3,2,1 Reps each Arm(53#-70#M/35#-44#W)
2nd Min: Wall Ball-Max Reps
3rd Min: Rest


Score is Total Wall Balls.
------------------------------------------

WOD

Partner Leg Levers-45sec On/20 Off x3
x2Rounds
--------------------------------------------------
Buy in: Bar Facing Burpees-30 Then;


Back Rack Thrusters-10(95-115#M/65#-85#W)
Double Under-20


AMRAP-18min:
--------------------------------------------------

WOD

Power Clean


12min to find a 1RM
------------------------------
Front Racked Lunge-6(3L/3R)165#+M/115#+W)-Even Min
Swings(A)-15(53#M/35#W)-Odd Min


EMOM 14min(Even/Odd)
----------------------------------

WOD

Weightlifting:


Power Snatch + OHS(2+2)65%x1(3) 75%x1(4)
Power Snatch + OHS(1+2)75%x1(3) 80%x1(4)
Power Snatch + OHS(1+1)85%x1(2)
Front Squat 75%x6(2) 80%x5(6)
Clean Pull 100%x3(3) 105%x3(3) 110%x2(5)
--------------------------------------------------------
SWOD


DB Floor Press-SM
Barbell Bent Row-15
x2 Then; 1 Sled Drag


x5Rounds NFT:
------------------------------------------------

WOD

*Clean & Split Jerk 1+2


EMOM-6min: (*Starting weight, approximately 75% of 1RM) Then;


Clean & Jerk-1


EMOM-6min: Add Weight During.
---------------------------------------------
Finish:


100ft Sprint x4


EMOM-3min Then with no breaks:


100ft Sprint x3


EMON-4min:
-------------------------------------------------

WOD

Burpee-50
Bear Complex-10(115#M/85#W)
Burpee-40
Bear Complex-10
Burpee-30
Bear Complex-10
Burpee-20
Bear Complex-10
Burpee-10


For Time: 40min Time Cap.
-------------------------------------

WOD

Hang Power Clean(or Hang Power Snatch(Straps)-3**
Box Jump-5(Max Height Possible for 5reps)


AMRAP-12min: (**As heavy as possible without compromising form)
--------------------------------------------------------
Swings(A)-8 (70#M/53#W)
Burpee-12


AMRAP-10min:
--------------------------------------------------------

WOD

Squat Clean-3
HSPU-3


EMOM-12min:
---------------------------
Thruster-25, 20, 15, 10, &5 Reps(95#M/65#W)
Double Under-50,40,30,20, &10 Reps


For Time:
-----------------------------------------------