WOD

Skill Work: Pistols
------------------------
AMRAP 20min of:

Overhead Lunge-10(5/5)@95#-M/65#-W)
C2B Pull Up-8
Overhead Lunge-10
Swing(A)-12(70#-M/44#-W)
--------------------------

WOD

3min Max Reps Unbroken* Wall Ball(20#/14#-10ft)
3min Max Reps Double Unders
2min Max Reps Unbroken* Wall Ball
2min Max Reps Double Unders
-----------------------------------------------
*10 Hand Release Push Up Penalty
------------------------------------------------
Lateral Burpees-100
EMOM: 3 Deadlift @255#-M/175#-W

18min Time Cap:
--------------------------------------------------

WOD

Open Prep:

11.2;  AMRAP 15min of:

Deadlift-9(155#-M/100#-W)
Hand Release Push Up-12
Box Jump-15(24/20)

3min Rest, Then;

11.3; 5min Max Reps of:

Squat Clean & Jerk(165#-M/110#-W)

3min Rest, Then;

"ANNIE"

50-40-30-20-10 Reps Of:

Double Unders
Butterfly Sit Ups

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

WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm
--------------------------------------------------------
Front Squat 5x5 @ 80%
Bulgarian Split Squat 14L/14R x2 Sets (70#-50#-M/50#-35#-W)

Bench Press 5x5 @70%-80%
Weighted Push Up-15 to Max Reps x2 Sets(45#-M/35#-25#-W)

Barbell Bent Row-5x10Reps @Bodyweight or More
Strict Pull Ups-Max Reps x2 Sets
----------------------------------------------------
4 Rounds of:

Swings(A)-30(53#-M/35#-W)
Wall Ball-30
V-Up-30
Double Under-30

AFAP:
---------------------------------------------------
Assault Bike-50 Cal
Deadlift-4-0(155#-M/115#-W)
Box Jump-30
Front Squat-20
Push Press.Jerk-10

x2 Rounds For Time:
--------------------------------------------------
Schedule Change Reminder: Saturday Class is now at 9am.

WOD

5min AMRAP of:

Barbell Cluster-8(95#-M/65#-W)
Hand Release Push Up-12

3min Rest, Then;

7min AMRAP of:

Bear Complex-5(115#-M/75#-W)
Lateral Burpee-10

3min Rest, Then;

9min AMRAP of:

Hang Power Clean-5(135#-M/95#-W)
Wall Ball-15
----------------------------------------------

WOD

DB Bench Press-6-12 Reps
Close Hand Pull Up-8-12 or Sub Max Reps
Wide Arm Push Up-12 to max Reps
Russian Twist-20(35#-M/25#-W)

x5 Rounds:
----------------------------------------------
Assault Bike -40Cal
1 Arm OH Lunge-30(15L/15R-Alt)70#-53#-M/44#-35#-W)
Burpee Box Jump-20

x3 Rounds:
-----------------------------------------------
Back Squat 5x5 Reps @ 75%-80%
DB Bench Press 5x5-7 Reps @AHAP
Deadlift 5x5 Reps @80%
Weighted or Strict Pull Up-5x5 Reps @AHAP
-------------------------------------------------
1,600M Row
GHD Sit Ups-25
Double Unders-100
Burpee-50
Double Unders-100
GHD Sit Up-25
1,600M Row

AFAP:
---------------------------------------------------

WOD

20min AMRAP of:

Double Under-50
Push Press-10(115#-95#-M/75#-55#-W)
Front Squat-10
Thruster-10
C2B Pull Up-5

2min Rest, Then;

Active Recovery