4 x 5 minutes of work followed by 3 min rest.  

AMRAP and pick up where you left. 

18/15 cal row

9 Ring Dips

6 Bar MU
3 Double arm Devil Press 50/35

Part A: Snatches

On the 2 minutes x 10

3 full snatches at increasing loads

Part B: Back squats

5x6 at increasing loads.

Start at roughly 60% and work up on every set with the aim of finishing a little above 80%

On the 10 minutes x 3

Score is total rest

50 DU

25 DB snatch 50/35

25 WBS

20 T2Bs

25 WBS

25 DB snatch

50 DU

6 rounds of : 30 seconds on 30 seconds off -

7 thrusters 115/85

AMRAP Bar Hop Burpees

Rest 3 minutes

Then 4 rounds of: 60 seconds on 60 seconds off

7 thrusters 115/85 7 Bar hop burpees

AMRAP C2Bs

Rest 3 mins

2 rounds for time of

7 thrusters 115/85 7 Bar hop burpees 14 C2Bs

Snow day, classes are cancelled.

Your home WOD… shovel your walks and driveways, don’t forget to brace your core.

See you all tomorrow,

Part A: Bench maintenance work

4x5 at 80%

Part B: 12 Min AMRAP

6 Gym width shuttle runs (there and back is 1)

6 lateral burpees over DBs

12 (6 per side) Single arm Hang clean and jerk 50/35

In teams of two switching as needed!

Complete:

50 Cal Row
50 Box Jump Overs 24"/20"
50 Cal Row
40 Burpee Box Jump Overs
40 Cal Row
40 DBL DB Box Step-overs 50/35lbs
30 Cal Row
30 DBL DB Burpee Box Step-overs
30 Cal Row
20 DBL DB Devil Press! 

20 MIN AMRAP

Start with: 

10 cal row

1 wall walk + 2 HSPU

1 BM

*After each completed round the next round goes up by 5 cals, 1 (wall walk+ 2 HSPU) and 1 BM.

How far can you get?

On the 3 mins x 10

8 BBJO at 24/20

6 Squat cleans thrusters at 135lbs/95lbs

4 RMU

The goal is to get the work done for all ten rounds. If you can't finish a round in the allocated time window, take a recovery round and get back in and try and hold on until the tenth round. Good luck!

A: 1 Power snatch + 1 low hang snatch + 1 OHS

On the 2 mins x 10 at increasing loads

B: Back Squats -

4 x 8 at increasing loads. 

Goal is to work up to a hard effort that should be close to your 80%.

7 minutes on 3 minutes off x 3

AMRAP and pick up where you left off

63 DU

21 WB

21 GHD sit-ups

21/18 Cal row

2 min on, 2 min off x 7

10 gym width shuttle runs (there and back is 1)

AMRAP with the remaining time:

"DB DT" at 50/35

12 DB deadlifts

9 DB hang cleans

6 DB jerks

• Start each AMRAP where you left off. Your score is total rounds +reps.

Complete as many rounds and reps as possible in 20 minutes of:
20 burpees
20 air squats
20 box jump-overs 24"/20"
20 air squats
20 toes-to-bars

In teams of two switching as needed:

60 Deads at 225/155

60 WB

60 Cal row

60 HSPU

Immediately into 21-18-15-12-9-6-3 of Thrusters 95/65 and Burpees

6 RFT of:

24/20 cal row

6 RMU

18 DB Push press 50/35

Part A: 3:00 on 1 Min Off x 2

21 WBs

18 C2Bs

15 Hang full cleans 135/95

AMRAP Bar Hop Burpees

Rest 3 mins

Pat B: 2:00 on 1 Min Off x 3

21 WBs

18 C2Bs

AMRAP Hang Full Cleans 135/95

Rest 3 mins

Pat C: 1:00 on 1 Min Off x 4

21 WBs

AMRAP C2Bs

Part A: Test your 2 Rep max bench

Part B: Test your 2km row!

4 min AMRAP followed by 4 mins of rest x 4 rounds.

Each 4 min piece starts with DB snatches 50/35lbs, followed by T2Bs, and DUs

The rep count per set decreases in each 4 Min AMRAP.

Round 1 21,21,84

Round 2, 18,18,72

Round 3 15,15,60

Round 4 12,12,48

Score is total reps each round.

The goal is to average the same amount of reps in each 4 min piece.

Gym is closed enjoy the long weekend, see you all Tuesday at 6AM!

With a partner switching as needed For total time:

A:10-8-6-4-2 of

Clean and Jerks at 185/125 With 20/16 Cals of rowing after each set

Right into

B:10-8-6-4-2 of

Full Clean at 225/155 With 20 lateral jumps over the rower after each set

Finish with:

C:10-8-6-4-2 of

Deads at 275/185 With 20 WBs after each set

4 RDS of:

3 x (5 T2Bs, 3 C2Bs,1 BM)

12 FS 135/95

Rest 4 mins

4 RDs for time of

3 x (Wall Walks + 2 HSPU)

12 Power snatch at 135/95