35min AMRAP
Run 800m
25 Air squats
12 Pull-ups (advanced 3 muscle ups)
25 Sit-ups
12 Ring dips (advanced 3 muscle ups)
25 Push-ups

Strength WOD

5/3/1 Power clean (75%/85%/95%)

5×5 clean grip high pull

5×10 bent over row

EMOM 15 Rounds
3 Squat clean (body weight)
100 foot farmers carry (45/25)

Skill: 5×2 Hang power clean/10×1 Hang squat clean

Strength WOD: 10×1 Squat snatch/5×3 squat snatch (touch and go)

Endurance WOD: Run 250m/rest 1min/run 250m/rest 50sec/run 250m/rest 40sec (continue all they till rest 10sec run 250m)

Sled push
Shuttle run (forward/backward)
Plate G2O
Rest 1min
Wall ball 2fer (scale wall ball shot)
Burpees
SDLHP (70/53)

Fight gone bad style with each movement being 1min with running clock. Score is total reps completed

Strength WOD

Deadlift 5/3/1 (75%/85%/95%)

5×5 Hanging leg raise

3×10 Good mourning

Endurance WOD: Row 1min/1min off/Row 50sec/50sec off/ Row 1min/40sec off/Row 1min/30 sec off
Continue down ladder until 1 minute ON 10sec OFF then back up and finish with 1 minute ON 50 sec OFF

Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:

5 Shoulder-to-overhead (115/75 lbs)

10 Deadlifts (115/75 lbs)

15 Box jumps (24″/20)

Skill: Strict press 3×10

S WOD

Strict press 5/3/1 (75%/85%/95%)

5×5 weighted pull-ups

5x5weighted dips

 

 

Open gym

THE HOPPER!!

FREE FREIND BBQ FRIDAY!!!

Run 400m w/med ball 20/16
21 Wall ball sit-ups 20/16
15 Ring push-ups
9 Deadlift 245/155
Run 250m w/med ball 20/16 (advanced w/log 100/70)
9 Deadlift 245/155
15 Ring push-ups
21 Wall ball sit-ups 20/16
Run 400m w/med ball 20/16

Skill: Deadlift 5×5

Strength WOD

Back squat 3/3/3 (70%/80%/90%)

3×12 Pistols

3×10 Weighted lunge

Endurance WOD: Run 250/400/250/400/250 (rest 1min after each)

AMRAP 1/2/3/4/5
10 KB swings 53/35
3 Box jump overs
10 Wall ball shots 20/16

Strength WOD

Power clean 3/3/3 (70%/80%/90%)

5×5 Broad jump

2 Part clean (10 cycles)

Endurance WOD: 4x500m row rest 2min

Naughty Nancy
4 Rounds
600m run
25 OHS (140/95)

Strength WOD:

10×1 Hang squat snatch

5×1 Squat clean and jerk

50 Double unders (buy in)
3 Rounds
10 Pistols (advanced 35/26)
5 HSPU
100 Sit up
3 Rounds
10 Ring dips (advanced rings at muscle up height)
5 T2B
50 Double unders (cash out)

Strength WOD

3/3/3 Deadlift (70%/80%/90%)

5×5 Hanging leg raise

5×10 Russian swings

Endurance WOD: Run 400m/Row 400m/Run 400m (backwards)