“Kelly”

5 rounds for time of:

Run 400 meters

30 Box jumps, 24 inch box

30 Wall-ball shots, 20 pound ball

It’s Kelly day!! join us for a special celebration of passing her level one cert!! BBQ after the 6:30 wod

Strength WOD

3×5 Deadlift

5×5 Hanging leg raise

5×2 Hanging squat snatch

3min AMRAP (4 Rounds)
7 OHS 115/75
5 Ring dips
7 Hang clean 115/75
5 Ring rows

Skill:15min to find 2 rep max hang clean

Strength

3×5 Back squat (60%/70%/80%)

3×10 weighted pistols 35/26

Run 1 mile
5 Rounds
5 Stone 2 Shoulder
7 Burpee pull-ups
Run 1 mile

Strength WOD: 5×3 full snatch (must be touch and go reps)

10/9/8/7/6/5/4/3/2/1
S2O (135/95) adv axel bar
T2B

Skill 1: EMOM 30sec front rack hold then 5 squats (10 cycles)

Skill 2: Tabata core T2P/Russian twists

Strength WOD

3×5 Power clean (60%/70%/80%)

15 Box jump 40/30

5×3 Snatch balance

Endurance WOD

3 Rounds row 250m/rest/row500m/rest/row700m/rest

Rest the same amount of time required to complete previous rowing interval

“Annie”
50/40/30/20/10
Double-unders
Sit-ups

Skill: 5×3 Deadlift
12/9/6
Deadlift 275/155
Box jump 30/24

Strength WOD

3×5 Strict press 60%/70%/80%

5×5 Strict chin ups

5×5 Snatch grip press

Endurance WOD: 4×400 max effort rest 1min

16 min AMRAP
16 KB swings (53/35) kb snatches
200ft weighted walking lunge (45/25)
16 pull-ups
200ft farmers carry  (45/25) advanced “pinch”

Strength WOD: 1rm back squat

The SDSU
4 Rounds
15 Front squats (95/65) (advanced 135/95)
12 Deadlifts (95/65) (advanced 135/95)

9 Snatches (95/65) (advanced 135/95)

6 HSPU

Skill: HSPU

Strength WOD: 1 rep max power clean

Endurance WOD: 3 rounds row 400m rest 1min run 400m rest 1min

Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Clean and jerk (135/95 lbs) 3 Toes-to-bar

6 Clean and jerk (135/95 lbs) 6 Toes-to-bar

9 Clean and jerk (135/95 lbs) 9 Toes-to-bar

12 Clean and jerk (135/95 lbs) 12 Toes-to-bar

15 Clean and jerk (135/95 lbs) 15 Toes-to-bar

18 Clean and jerk (135/95 lbs) 18 Toes-to-bar…

*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Skill: 2 part snatch (10 cycles)

Strength: 5/4/3/2/1 Snatch balance

Endurance: Run 3k

2 rounds
100 double-unders (advanced every break=2 burpees)
80 sit-ups
60 push-ups (advanced ring push-ups)
40 wall ball shots 20/14

Each movement has a 3min time cap

Skill: double-under practice

Strength WOD: Re-test deadlift

Endurance WOD: Row 2k (for time)