WOD

Strength:
Front Squat 1RM

Metcon:
For time
RX – 205/135 CRX-225/155
40 Double Unders
4 Squat Cleans
4 Jerks
30 Double Unders
3 Squat Cleans
3 Jerks
20 Double Unders
2 Squat Cleans
2 Jerks
10 Double Unders
1 Squat Clean
1 Jerk

Barbell Club 10am

Open Gym 11am – 1pm

Workout 15.3

Rx

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Strength:
Shoulder Press 5×5 (75%)

Metcon:
1 Min Pushups
2 Min Row (cal)
3 Min Burpees Over Bar
4 Min Strict Pullups
3 Min Burpees Over Bar
2 Min Push Press (95#/65#)
1 Min Pushups

Score = Total Reps

Strength:
Deadlift 5-3-3-1-1-1

Metcon:
4 Rounds
400m Run
10 Strict T2B

Gymnastics:
4 rounds (not for time)
10 Strict Ring Rows
:20 ring support hold + 3 sec tempo ring dip, 2 sec bottom hold

Metcon:
6 Rounds
10 HSPU
10 Box Jump Overs (24″/20″)
1 Rope Climb (15′)
-rest 1 minute between rounds

Strength/Skill:
EMOM12:
Odd- 2 TnG Power Snatches
Even- 10 KBS (70#/53#)

Metcon:
Every :90 for 12 rounds:
10 Thrusters (75#/55#)
6 Bar Burpees

Strength:
Front Squat 5×5 (75%)

Metcon:
“The Chief”
5 Rounds
AMRAP3
3 Power Cleans (135#/95#)
6 Pushups
9 Air Squats
rest 1 minute

Barbell Club 10am

Open Gym 11am – 1pm

Athletes, please arrive at the box at 9am. Rest up, see you in the AM!

Workout 15.2 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 lb / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 lb / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 lb / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds