WOD

Strength:
5 Deadlifts every :30 for 5 minutes
(275#/205#)

Metcon:
50 S2OH (135#/95#)
60 Box Jumps (24″/20″)
70 T2B
80 Row (cal)
90 Burpees
100 Double Unders (each)

Teams of 2, One partner works at a time.

Strength:
Shoulder Press 7×1 (80%)

Metcon:
10 Round Partner Relay
(5 Rounds each)
30 Wall Balls (20#/14#)
20 Cal Row

‘Yoursday’
Work those weeknesses!

Suggested Strength:
Back Squat 4×9 (76%)

Skill/Strength:
EMOM10
1 High Hang Clean

Metcon:
For Time
400m Run
21 Power Cleans (135#/95#)
3 Rope Climbs (15′)
400m Run
15 Power Cleans
2 Rope Climbs
400m Run
9 Power Cleans
1 Rope Climb

Gymnastics:
4 Rounds (not for time)
2 Wall Walks + :20 HS Hold
10 Superman Rocks

Metcon:
5 Rounds
10 Pistols
10 Pullups
10 Box Jumps (24″/20″)
10 KB Swings (53#/35#)
-rest 1 minute

Score = Fastest Round, Slowest Round.

Finisher:
AMRAP2 – Strict Situps

Strength:
Front Squats 5×3 (80%)

Metcon:
AMRAP10
60 Burpees Over Bar
30 Overhead Squats (120#/90#)
10 Muscle Ups

To all our athletes competing at ‘Girls With Heart’ today, have fun, stay warm, and crush it!

Opener:
AMRAP2 – Ring Dips

Headliner:
For Time
10 down to 1
Deadlifts (255#/175#)
1 up to 10
Box Jumps (30″/24″)

After Party:
AMRAP2 – Ring Dips

Strength:
Shoulder Press 6×2(78%)

Conditioning:
“The Ghost”
6 rounds of:
1 Minute Max Cal Row
1 Minute Max Reps Burpees
1 Minute Max Reps Double Unders
1 Minute Rest

Yoursday

If you missed the Nutrition Challenge benchmarks, please use this time to make them up! Otherwise… work your weaknesses, make up a missed wod, get to work on those 2015 goals.

Suggested Strength:
Back Squat 10×3 (82%)

Free Beginners Class this Saturday at 11:30am! Come check it out and see what we’re about. Spread the word to anyone that may be interested, all levels welcome!

Nutrition Challenge Benchmarks!

Strength/Skill:
AMRAP2 – Back Squats (BW/70%BW)

Conditioning:
3K Row