WOD

Strength:
Front Squats 5-5-5

Metcon:
5 Rounds
8 HSPUs
25 Russian Swings (53#/35#)

Finisher:
500m Sprint

Strength:
Bench Press 5-5-5

Metcon:
AMRAP7
5 Pistols (each leg)
3 Strict Pullups
1 Turkish Getup (AHAP)

Finisher:
200 Double Unders
*5 burpee penalty each time you break

Barbell Club 10am.

Open Gym 11am-1pm.

Happy 30th Birthday, Meghan!
This wod’s for you…

Teams of 3
30 minute AMRAP:
8 Clean & Jerks (135#/95#)
2 Rope Climbs (15′)
8 Burpees
400m Run (pacer)

TM1 runs 400m while TM2 and TM3 cycle through as many rounds as possible(one partner works at a time). When TM1 returns from run, TM2 runs and TM1/TM3 keep accumulating rounds. When TM2 returns from the run, TM3 runs and TM1/TM2 accumulate more rounds… and so on until 30 minutes is up!

Opener:
5 Rounds
250m Row (rest 1 minute between rounds)

Headliner:
3 Rounds
15 C2B Pullups
12 Burpee Box Jumps (20″)
9 Front Squats (165#/110#)

Skill:
EMOM7
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

Metcon:
600m Run
50 T2B
400m Run
30 Hang Power Snatch 115#/75#
200m Run
10 OHS 115#/75#

Strength:
Back Squat 5-3-1-1-1

Metcon:
‘Annie’
50-40-30-20-10
Double Unders
Situps

Finisher:
AMRAP3 – Ring Dips/MU

Strength:
3RM Weighted Pullup

Metcon:
AMRAP12
9 Power Cleans (135#/95#)
6 Thrusters
300m Run

Finisher:
3 Attempts – ME Handstand Walk/Hold

Strength:
3RM Push Jerk

Metcon:
5 Rounds
6 Deadlifts (275#/185#)
12 Box Jumps (24″/20″)

Finisher:
ME3 L-Hang

Barbell Club 10-11
Open Gym 11-1