10 T.A. crunches
10 Toe Touch
30 Mt. Climbers on Bosu
10 Dips
10 Side Bend 45lbs

50 min
1.Aerobic work
A. 10 min crosstrainer + 10 min row + 10 min ski erg + 10 min row + 10 min ski erg
131/146

5 Rounds for Time:
10 Burpee Box Jump Overs 24/20"
20 Kettlebell Swings 53/35lbs

Partner WOD

1 Partner holds a "gift" kettlebell or wallball while the other works. As a team, complete:

100 Hand Release Push Ups
80 Power Cleans - 95/65
60 Front Squats - 95/65
40 Toes to Bar
20 Box Jumps

Only one partner works at a time, and once time starts the "gift" cannot touch the ground.'

Partnered with Tanya - weight = 135#, 53# KB

5 ROUNDS
10 - Hang Power Snatch @95
10 - SDHP @95
10 - Push Press @95

Racquetball with Laura
1 and half hours

Front squat 135/95 @ 75#
21-18-15-12-9
400 m run between each round

Done on treadmill

Pre WOD:
Choose 1 - back, front or OH squat. 5x5
*choose the one that needs the most technique work.

OH squat (95, 95, 105, 115, 125)

WOD:
3 RFT
50 air squats
7 muscle ups (7 CTB, 7 ring dips)
10 hang clean (135/95)

20:00 min partner AMRAP
Hill sprints
Wall balls
Burpees
Plated lunges
Body blasters @mod
Sprint in between each round

For Thursday:
BB Gymnastics

1) Snatch:
5X1 @ 80%, 145
5X1 @ 90%, 165
8X1 @ 70%, 135
– rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

5 rounds for total working time of:

Row 250m
10 Burpees
30 Double-Unders

Rest 1:1

All rounds ranged between 1:41 and 1:51