Thursday

Partner Wod

A. 20 Rounds for Time (You go I Go)

3 Deadlifts  (225,155)

6 Burpees

9 Wall Balls (20/14)

Wednesday

A. Every 2 minutes for 7 rounds

1 clean and jerk @ increasing weight

B. Annie

50-40-30-20-10

Double Unders

Sit Ups

Tuesday

A. 6 sets of 4 Bench press @75-85%

B. As Many Rounds as Possible in 15 Minutes:

100 Meter Farmer Carry (50,35)

20 Air Squats

10 Dbl. Dumbbell Hang Clean and Jerks(50,35)

20 Air Squats

Monday

A. 4 sets of 3 tempo (4141) overhead squats @55-65%

B. 4 Rounds for Time:

10 Squat Snatches (95,65)

10 Box Jumps (24,20)

200 Meter Run

Friday

A. 5 Sets of 5 Back squats @75%

B. Helen:

400 Meter Run

21 Kettlebell Swings (53,35)

12 Pull Ups

Thursday

Partner Wod

A. Buy In: 100 Cal Echo

Then:

4 Rounds

10 Syncro Deadlifts (135,95)

10 Syncro Dumbbell Hang Snatch (50,35)

60 Sit Ups

Wednesday

A.

10 Rounds for Time:

5 Thrusters (115,75)

6 Bar Facing Burpees

18 Double Unders

Tuesday

A. Every minute on the minute for 6 rounds

2 push jerks @75-80%

B. For Time:

200 Meter Run

5 Power Cleans (225,155)

200 Meter Run

4 Power Cleans

200 Meter Run

3 Power Cleans

200 Meter Run

2 Power Cleans

200 Meter Run

1 Power Clean

Friday

A. As Many Rounds as possible in 5 Minutes:

10 Russian Twist (35,25)

5 Burpees

10 Alternating V Ups

B. Randy:

75 Snatches for Time (75,55)

Thursday

Partner wod

2 Rounds For Time:

100 Double Unders

80 Sit Ups

60 Cal Ski

40 Cal Echo

20 Squat Cleans (135,95)

Thursday

Cardio Partner Wod :

2 Mile Run

Split how you want while one partner runs the other holds Dumbbells (50,35)

Wednesday

A. Buy In: 1k Row

Then:

5 Rounds for Time:

10 Box Jumps (24,20)

10 Kettle Bell Swings (70,53)

5 Toes To Bar

Tuesday

A. 4 Sets of 4 Tempo (40x1) Bench Press @70-75%

B. Four Rounds for Time:

10 Left Arm Dumbbell Snatch (50,35)

10 Right Arm Dumbbell Snatch

10 Left Arm Renegade Row

10 Right Arm Renegade Row

5 Hand Release Push Ups

Monday

A. 5 Sets of

1 Power Clean

1 Squat Clean

2 Jerks (push or split)

@65-75%

B. As Many Rounds as possible in 15 Minutes:

5 Clean and Jerks (135,95)

10 Wall balls (20,14)

12 Wall ball Sit Ups (20,14)

Friday

A. 3 Sets of max Strict pull ups

B. Diane

21-15-9

Deadlifts

Handstand Push Ups (225,155)

Wednesday

A. 4 Sets of 4 Front Squat @70-75%

B. Stations:

3 Rounds for Reps

1:00 at Each Movement

Calorie Row

Bent over Rows (95,65)

Shuttle Runs

Dumbbell Hang Snatch (50,35)

Rest

Tuesday

A. Every minute on the minute for 7 rounds

2 clean and jerk @ 65-70%

B. As Many Rounds as Possible in 15 Minutes:

10 Devils Press (50,35)

100 Meter Farmers Walk (50,35)

10 Box Jumps (24,20)

Friday

A. 5 sets of 2 Front Squat @75-80%

B.  Karen:

150 Wall balls (20,14)

Thursday

Partner wod

A. Partner Wod:

As Many Rounds in 20 Minutes:

1000 Meter Row

20 Box Jump Overs

20 Slog Cleans (70,50)

20 Syncro Sit Ups

Wednesday

A. 4 Sets of 4 Tempo (42x1) bench press @65-75%

B. For Time:

Buy In: 50/40 Cal on Echo

Then:

3 Rounds of

10 Deadlifts (225,155)

10 Burpees

6 Wall Walks