Part A:  On the 2 minutes x 12 at increasing loads
1 snatch grip deadlift
1 snatch grip high pull
1 hang power snatch
1 power snatch

Part B: Deadlifts week #1
6x6 at 60%

On the 6 minutes  X 4 
48 DU, 
12 C2Bs,
15 thrusters at 115/85
12 C2Bs
48 DUs
*Score is total rest - so get after it!

A:3:00 min on 3:00 min off - X 2 rounds 
AMRAP and Pick up where you left off
16/14 cal row
8 Burpees over the rower
8 per side single DB hang clean and Jerk 
16 T2Bs

B:2:00 min on 2:00 min off - X 4 rounds 
AMRAP and Pick up where you left off
16/14 cal row
8 Burpees over the rower
8 per side single DB hang clean and Jerk 
8 T2Bs

C:1:00 min on 1:00 min off - X 6 rounds 
AMRAP and Pick up where you left off
16/14 cal row

For time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

12 rounds switching every round
12 Front rack lunges 1355/95
12 C2Bs

Rest 2 minutes

8 rounds switching ever round
8 clean and jerks  135/95
8 ring dips

Rest 2 minutes

6 rounds switching every round
6 Power snatch at 135/95
6 BM

For time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

Every 8 minutes x 4 complete

6 HSPU

10 Deadlifts at 225

6 HSPU

20 BJO 24"/20"

6 HSPU

30 DB snatch 50/35

*Score is time to complete final round

A: On the 2 minutes, clean and jerk at increasing loads until you find your max.

B: Test your 3RM Back squats 

From 0:00 -10:00 complete:
A: Start with a 500m/450m row
Then...
4 RDs of:
12 S2O at 50/35
48 DU

From 10:00-20:00 complete:
B: 4 Rds of: 
12 C2Bs
16 DB lunge steps (DBs held in front rack) 50/35lbs 

Then...

finish with a 500m/450m row

*Your score is time to complete each section. 

2:00 minutes on 2:00 minutes off x 8
AMRAP and Pick up where you left off
16 WBs
4 Wall Walks
12 T2Bs
6 power snatch at 135/95

Part A: For time row 1km!  

Part B: Open Prep
33-27-21-15-9
DB snatch 50/35 and push ups

*Please note there will be no 11 am class today as we will be cheering on Ashley as she competes at the Indoor Rowing World Championships

WOD at 9am and 10 am only

For 20 minutes swicthing every minute with your partner:
3 Power clean and jerk at 185/135
18 WBs
AMRAP DU
*Score is total DU done by the team

Each piece has 6 min time cap, followed by a 2 mins rest.  The goal is to finish each piece within the allocated time.  If you don't add one second per rep not completed.
Part A: 
5 rounds of
12 DB Front squats 50/35
9 HSPU

Part B: 
4 rounds

12 DB Push press 50/35
9 BBJO at 24"/20"

Part C: 
3 rounds of
12 DB Thrusters
18 HSPU
24 Box Jump Overs  at 24"/20"

On the 15 mins x 2, score is time on the second round.

100 feet of KB(one in each hand) Farmer Walks (32kgs/24kgs)

5 wall walks

80 feet of lunges with one KB held overhead

5 wall walks

60 KB deadlifts (one in each hand)

5 wall walks

40 KB swings

5 wall walks

20 One arm KB clean and jerk (switch arm every 5 reps)

5 wall walks 

A: On the 2 minutes x 12 at increasing loads perform:

Clean and jerk doubles!  

B:Back Squats

6x4 at 80%

4 mins on 4 mins off x 4 AMRAP
Burpees over the rower, rowing for calories, and T2Bs

Start each new 4 min AMRAP fresh with burpees over the rower.
RD 1 - 21 of each
RD 2 - 18 of each
RD 3 - 15 of each
RD 4 - 12 of each

*Score is total reps in each round.  Goal is to maintain the close to the same amount of reps in each round.

Gym is closed. Enjoy some time outside with friends!

Gym will reopen Tuesday at 6am!

A: At the 0:00 mark
Start with 10 rounds:
switching every round
15 Wall Ball Shots (30/20 lb)
5 Power Snatch (165/105 lb)

B:At the 15:00 
10 rounds (switching every round) of:
10 HSPU
15/10 Cal Row
You can't start part B until the 15:00 mark and you've finished the previous section.

Score is time for part A and Part B separately

3 rounds of
8 Single Arm Devil Press (70/50)
40 feet of HW
2 Rope climbs

Rest 4 minutes

3 rounds of
12 DB snatches
6 RMU

"Three parts all 6 minutes on followed by a 3 minute rest and rotate to the next part.
A: For time row - 1500m/1200m

B: For time
4 rounds of
18 KBs at 32kgs/24kgs
12 Burpees over the rower

C: For time
750m/600m row
24 KBS 32/24kgs
16 Burpees over the rower
*Your score is time in each section.  If you don't finish add 1 second per miss rep and 1 second per 10m in the row.