WOD

21-15-9 Reps Of:

OHS(95#-M/65#-W)
T2B

Then,

18-12-6 Reps Of:

Power Snatch(115#-M/85#-W)
Target Burpee
400M Run After Each Round

For Time: 35min Time Cap
-------------------------------------

WOD

Olympic Weight Lifting Program Posted on the Board:
------------------------------------------------------------------
Back Squat-12 @60-65%
Target Burpee-12
Sled Push(135#-M/95#-W)

x4 Rounds:
---------------------------------------
800M Run
Burpee Box Jump-30
Swing(A)-40(53#-M/35#-W)

x3 Rounds:
---------------------------------------
DB Bench Press 8-12 Reps
V-Up-25
Back Squat-6 @75%

x5 Rounds, Then,

Barbell Strict Press 4 Sets of 6-8 Reps
----------------------------------------
25 Cal Assault Bike + 5 Rounds of Cindy
20 Cal Assault Bike + 4 Rounds of Cindy
15 Cal Assault Bike + 3 Rounds of Cindy
10 Cal Assault Bike + 2 Rounds of Cindy
5   Cal Assault Bike + 1 Round of Cindy
-----------------------------------------

WOD

1min On/1min Off For 20min:

Assault Bike Calories 10-M/7-W
Clean & Jerk-Max Reps with Remaining Time (135#-M/95#-W)
-----------------------------------------

WOD

Wednesday Open Gym: 8:30am-10am & 4pm-7pm:
--------------------------------------------------------------
Olympic Weightlifting Program Posted On The Board;
--------------------------------------------------------------
Weighted Chin Up-12-15 Res
Weighted Ring Push Ups-15-25 Reps
Deadlift-8 Touch & Go @70%-75%

x5 Rounds: Then,

Rope Climb-1-3 Reps
DB Shoulder Press-8-12 Reps

x3 Rounds:
--------------------------------------------------------------
Assault Bike 40 Cal
1 Arm DB/KB OH Lunge-30(15L/15R)70#-M/50#-W
1 Arm DB/KB Snatch-20(10L/10R)

x3 Rounds:
--------------------------------------------------------------
Sled Push(115#-M(35's Each side)/95#-W(25's Each side)
Power Clean-10(135#-M/95#-W)
Push Press-10
Ab Crusher-20(35#-M/25#-W)

x5 Rounds:
--------------------------------------------------------------
600M Run
Double Under-50
T2B-15
OHS-12(115#-M/75#-W)

x4 Rounds:
--------------------------------------------------------------

WOD

Deadlift-20(155#-M/105#-W)
C2B Pull Up-20
Back Squat-20
HSPU-20

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

WOD

18min AMRAP Of:

Power Clean+Hang Squat Clean+ Hang Cluster-5(135#-M/95#-W)
Target Burpee-15
Double Under-25

2min Rest, Then,

5min AMRAP Of:

T2B-Max Reps
H.R. Push Up-15
-----------------------------------------------------------------------------

WOD

Friday Open Gym:  8:30am-11am & 4pm-7pm:
---------------------------------------------------------
Olympic Weightlifting Program Posted on the Board:
----------------------------------------------------------
Tire Flip-8@AHAP
Sand Bag Zercher Squat-12(80#-M/50#-W)
Farmers Walk-140ft(70/70)

x4 Rounds:
-----------------------------------------------------------
Curtis P-5(115#-M/75#-W)
Burpee Pull Up-10
Wall Ball-15(30#-M/20#-W) Unbroken

x5 Rounds:
(Curtis P=Power Clean+ Lunge L & R + Press)
-----------------------------------------------------------
Assault Bike-30 Cal
Burpee Box Jump Over-30
Wall Ball-30(20#-M/14#-W)

x3 Rounds For Time:
------------------------------------------------------------