WOD

AMRAP in 27 minutes

From 0:00-10:00:
1 mile Run (1200m run)
Max Clean-and-Jerks (135/95 lb) (95,65)

Rest from 10:00-12:00

From 12:00-20:00:
800 meter Run (600m run)
Max Power Snatches (115/75lb)(75,55)

Rest from 20:00-22:00

From 22:00-27:00:
400 meter Run (200m run)
Max Thrusters (95/65 lb) (65,45)

WOD

Sport:
10!
-Deadlifts (225,155)
-T2B
-30 DU after each Round

Fitness:
10!
-Deadlifts (95,65)
-T2S
-60 Jump Rope

WOD

SPORT:
Take 12min to build to 2 rep max squat clean

FITNESS:
Every 2 min for 6 sets:
12 sec all effort on bike - rest remainder of time

WOD
"Elizabeth"
21-15-9
Power cleans (135/95)(95/65)
Ring dips
(Can sub jumping ring dips or push ups)
*Goal is to finish wod in sub-12 min

WOD

​SPORT:
5 Rounds:
8 hang snatches (105/75)
10 Burpees
400 meter Run

FITNESS:
4 Rounds:
8 alternating DB hang snatches(35/20)
10 Burpees
400m run

WOD

SPORT
10 sets:
3 Backsquats every 2:00
*try to keep weight at 70% for all sets

*Fitness
Go lighter and 5 reps per set or 8 weighted box steps per set

Then:
3 rds.
1:00 alt db curls
1:00 OH tricep extensions
1:00 handstand hold

WOD

HAPPY BIRTHDAY COACH TIM!!!

​Tuesday wod

​Sport:
"Nutts"
For time:
10 Handstand push-ups
15 Deadlifts (250, 175)
25 Box jumps (30,24)
50 Pull-ups
100 Wallball shots (20,14)
200 Double-unders
Run 400 meters with a 45lb plate

Fitness:
10 DB Strict Press
15 Deadlifts (135,95)
25 Box Jumps (24,20)
50 Jumping pull-ups
100 Air Squats
150 Jump Rope
400m Run

SPORT:
8 Minute AMRAP:
   - 15/10 Calorie Bike (or Row)
   - 5 Devil’s Press (50/35) (35/20)
**Rest 2 Minutes**
8 Minute AMRAP:
   - 10 Knees to Elbows
   - 5 Devil’s Press (50/35) (35/20)

FITNESS
8 Minute AMRAP:
   - 12/8 Calorie Bike (or Row)
   - 5 Burpees + GTO with plate (15/10)
**Rest 2 Minutes**
8 Minute AMRAP:
   - 10 Hanging Knee Raises (or Sit Ups)
   - 5 Burpees + GTO with plate (15/10)

WOD

​Sport:

10 Rounds for time :
10 DB thrusters (50/35)
10 weighted sit-ups (35/25)
10 DB box steps(total)(50,35)


Fitness

8 Rounds
10 DB thrusters (35/25
10 weighted sit-ups (25/15)
10 DB box steps

WOD

10-20-30-20-10
-T2B (T2S)
-Deadlifts (155,105)(105,75)
-Calorie Row

WOD

Sport:
​
15 min to find 1RM Clean and Jerk

6 Sets (1 Set Every 3:00)

8 Hang cleans 135/95
50 DU
10 burpee over bar

Fitness:

1 mile run

6 Sets (1 Set Every 3:00)

8 Hang cleans 95/65
50 jump rope singles
8 burpee over bar