Partners and SNATCHES

6 Snatch 95lbs/65lbs
12 KB Swings
9 Med Ball V-Ups

15 Minute AMRAP, alternating between partners each movement...i.e. partner 1 does 6 snatch, then partner 2 does 12 swings then partner one does v-ups (that's one round)

Hit those LEGS!

5 Deadlifts 225/155
10 Dumbell/ KB Push press 35/20
15 walking lunges, each leg
30 Sec Plank hold

20 Min AMRAP

Results

Inside Standard

180WOD
500M Row
100 air squats
80 Situps
60 push UPS
40 box
20 burpees
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Till u collapse

180wod
Wallball
Box
KB
Slam
Burpee
1 min each station for a 5 min round.....
Accumulate
50 reps rd 1
60 reps rd 2
70 reps rd 3
Etc...till failure



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Black friday

180wod
21-15-9
Squat clean
Pull up
400mrun between rounds


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T-Day

180WOD - 45 sec work - 15 rest & rotate
Row calories
Games pushups
KB
Wallball
T2B
Air squat
Total reps per round
3 rounds 3 min rest between rounds

Nine

180 WOD
5X5 front squat
Then
10 min ladder beginning with 1&1
Front squat 95/135
Bar burpee

Crush

180WOD

300m row

30 ring rows

30 box

30 slams

3 rds for time

Annie

180WOD
15-12-9 DL 155/225
Sets unbroken and 60 seconds rest between sets
Then
Annie
50-40-30-20-10
Double unders
Situps

Double EMOM

EMOM (Every Minute on the Minute)

KB SWINGS 53/35
BOX JUMPS 24/20

Start Clock...when clock says 1:00 start ONE KB Swing
Minute 2...TWO Box Jumps
Min 3... THREE KB swings
ETC. until you have failed at both in a row or one movement 2 consecutive rounds

Nimbus

20 min to find 1 rep max squat clean
Then
21-15-9
Squat clean 65/95
63-45-27
Double unders

Angie

180WOD

100 each of

Pullups

Pushups

Situps

Air squats

Rowing is "easy"

Good intense rowing today! Working on good technique and strong intensity!

300m ROW
2-3 min rest

500m ROW
3-4 min rest

1000m ROW
Rest until you can drive home :)

SNATCH WORK!

Skill WORK

Snatch
5-5-3-3

Then.....

12 Min AMRAP

100m run
6 Snatch 95lbs/65lbs
12 Box jumps

Aaron's 28!!! (on the 7th).........

4 G2OH 135/95
7 T2B
7 Med Ball Cleans
4 Thrusters 135/95
7 Burpees
7 KB swings
7 Pull ups

7 ROUNDS!!!

Saturday Team WOD

180WOD - In teams of two Rotate between

20 Situps

20 one arm KB Row - 10 each arm

20 WallBall

20 Pushpress

20 Slams

Partner one will do one movement and partner two will do the next so only one partner works at a time.

20 min AMRAP

Great WOD

180 WOD
5x5x5x5x5 Back Squat

then

21-15-9
30/24 Box Jump
Burpee

40-20

180WOD

40 Sec work - 20 rest & rotate

Row

Pushup

Air squat

Dubs

The 1 full minute heavy cleans

2 min rest

3 rounds

Great fall day

180WOD
800M
10 KB
10 T2B
600
20
20
400
30
30
200
40
40