WOD

Strength:
Overhead Squats
take 15-20 minutes to work up to a heavy single
then 1×10 at 70%

Metcon:
30 Calorie Row
30 Bar Facing Burpees
30 Hang Power Snatches (115#/75#)

4 Rounds:
400m Run
7 Touch & Go Deadlifts (255#/175#)
*rest :90 between rounds

4 Rounds:
400m Run
7 TnG Power Cleans (165#/110#)
*rest :90 between rounds

Strength:
5 Rounds
5 Push Press + 1 Split Jerk

Metcon:
AMRAP10
5 Shoulder to Overhead (135#/95#)
10 Ring Dips

After Party:
AMRAP2 – Back Squats (135#/95#)

Strength:
EMOM10 – 4 Front Rack Lunges

Metcon:
5 Rounds
10 KB Swings (70#/53#)
10 T2B
10 Burpees
-rest 1 minute between rounds.

Finisher:
AMRAP2 – Russian Twist (53#/35#)

Club Barbell 10am
Open Gym 11am-1pm

Opener:
Bench Press 2-2-2-2-2

Metcon:
Partner WOD
AMRAP15
Partner 1:
400m MB Run (pacer)
Partner 2:
5 Hang Power Cleans (155#/105#)
7 Pullups
9 Box Jumps (24″/20″)

Opener:
Speed Ladder

Headliner:
“Diane”
21-15-9
Deadlifts (225#/155#)
HSPU

After Party:
MD1 – Airdyne

Strength:
Front Squat 2-2-2-2-2

Metcon:
2 Rounds

In 4 minutes:
400m Row
Max Wall Balls (20#/14#)
-rest 1 minute

In 4 minutes:
400m Row
Max Burpees
-rest 1 minute

Strength:
Turkish Getups 10-8-6-4-2

Metcon:
30 T2B
400m Run
15 Thrusters (115#/75#)
800m Run
15 Thrusters
400m Run
30 T2B

Opener:
Yoke Walk 50′ (AHAP)

Metcon:
3RFT
50 Double Unders
30 DB Snatches (50#/30#)
10 Plyo Pushups

Finisher:
ME3 – L Hang