WOD

Strength:
Deadlifts 3×5

Metcon:
100 Air Squats
then:
30-20-10
Push Presses (115#/75#)
60-40-20
Double Unders

Finisher:
AMRAP3 – Rope Climbs

Opener:

Run 800m

Headliner:

“Isabel”

30 Power Snatches (135#/95#)

Finisher:

Run 800m

Opener:
Back Squat 10-8-6-4-2

Headliner:
AMRAP12
3 HSPU
6 Box Jumps (30″/24″)
9 KB Swings (70#/53#)

Closer:
ME3 L-Hang

Sunday Yoga with Jenn. 10am.

Open Gym 11-1.

Reminder: Yoga on Sunday 10am, followed by open gym 11-1.

Workout 14.2

Every 3 minutes for as long as possible complete:

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

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

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

Skill:
Burgener Warmup
OH Squat Review

Metcon:
10-9-8-7-6-5-4-3-2-1
SDHP (75#/55#)
1-2-3-4-5-6-7-8-9-10
Burpees
10 V-ups after every round

Finisher:
AMRAP2 – Ring Rows

Opener:
AMRAP3
Wall Ball (20#/14#, 10’/9′)

Headliner:
AMRAP20
Run 500m
Row 20 sub 1:30/500m Pulls
Pushups Max Reps Unbroken
(score = total pushups)

Closer:
AMRAP3
Hollow-body Rock

Strength:
50′ Yoke Carry ME

Metcon:
3 Rounds (Rest 2 minutes between)
4 min AMRAP
5 Thrusters (115#/75#)
6 Chest-to-bar Pull-ups

Finisher:
3 min AMRAP
KB Swings (as heavy as possible)

Opener:
Weighted Pull-up 5-5-5

Headliner:
5 Rounds
6 Power Clean & Jerk (135#/95#)
12 Toes-to-bar

Closer:
AMRAP3
Box Jump 30″/24″

Strength:
Thrusters 5-5-5

Metcon:
AMRAP15
5 MU
10 OH Lunges each leg (45#/25#)
15 Burpees

Finisher:
400m Farmer Carry (53#/35#)