WOD

Normal schedule today:
8am Endurance
9am and 10am WOD

“Severin”
For Time:
50 Strict Pullups
100 HR Pushups
5K Run

If you’ve got a twenty pound vest or body armor, wear it.

AMRAP15:
400m Farmer carry (53#/35#)
30 Box Jumps (30″/24″)
20 HSPU
10 Deadlifts (crx 315#/225#) (RX 275#/185#)
Max Distance Sled Push (180#)

Score = time after 10 deadlifts are completed followed by total sled distance.

Strength:
50′ OH Lunge (AHAP)

Conditioning:
10 rounds
:20 Row (Calories) :40 rest
:20 Wall Balls (20#/14#) :40 rest

Strength:
Tabata DB Press

Conditioning:
In 6 Minutes
500m Run
Max DB Burpee Over Box (20″, choose weight)
-rest 2 minutes

In 6 Minutes
500m Run
20 T2B
Max Double Unders
-rest 2 minutes

AMRAP2
Muscle Ups

OPT Repeatability Test

3 rounds (12min rest between rounds)
250m Row,
10 KB Swings (70#/53#)
10 Burpees
10 KB Swings
10 Burpees
10 KB Swings
250m Row

Meathead Monday

Back Squat 4×9 (70%)

4 Rounds (not for time)
10 DB Stepups
10 Good Mornings

Finisher:
Tabata Hollow Body Hold

Barbell 9am
Open Gym 10am-12pm

“Helen meets Isabel”
3RFT
400m Run
21 KB Swings (53#/35#)
12 Pullups
10 Snatches (135#/95#)

Strength/Skill:
5 rounds
3 TnG power cleans + 1 Jerk (on last rep)
10 burpees
rest :90 between rounds

Metcon:
5 rounds
12 Pistols
10 HSPU
10 Box Jump Overs (24″/20″)
rest 1 minute between rounds

14.4

AMRAP14
60 Calorie Row
50 T2B
40 Wall Balls (20#/10′) (14#/9′)
30 Power Cleans (135#/95#)
20 Muscle Ups