Strength WOD
3x snatch grip deadlifts
3x snatch pulls
3x muscle snatches
3x power snatches
Increase weight every round.
Got up to 55#

Conditioning WOD
EMOM
14x mountain climbers
3x front squat (55#)
2x shoulder to overhead (#55)
for 15 min.

"Gwen"
15-12-9
Unbroken Clean & Jerk
-Pick the weight
-Rest as needed between sets

First Round: #65 unbroken
Second Round: #75, broke after 7 rested and finished the rest
Third Round: #80, broke after 5 rested and finished the rest

Optional Post: Tabata Row
For Max Meters
8 Rounds 20 on/10 off

Class will be Monday @ 4:30
Strength/skill:
8 x 2 Hi Hang Squat Clean + 1 split Jerk (only jerk on second rep)

WOD:
"The Chief"
(Repeat for a total of 5 cycles)
Max rounds in 3 minutes of:

3 Power cleans (135/95). 1) 5+1
6 HR Push-ups. 2) 4
9 Squats. 3) 5+1
- Rest 1 minute. 4) 5
5) 5+2
Aux:
3 x 15 GHD situps

Two rounds for time of:

30 Wall ball shots, 20 pound ball
30 Sumo deadlift high-pull 65 pound
30 Box jump, 20" box
30 65 pound Push press
100 Skips
30 Push-ups
10 Body weight Squats (Only 1 rep second time through)

34:51

15 min AMRAP

2 Full squat clean & jerk #95
12 KB #53
13 Burpees over bar

Had a Buddy over to to the Hero Wod.

skill
muscle up (red band 3 notches down)
2-2-2-2-2

negative count mu 5 sec down
5-5

strength
pull ups 25 lbs
3-3-3-3-3

back squats @ 185 lbs
13-12-12

bench press @ 135 lbs
21-18-15

pallof press holds
30-30-30

Buy in
10->1 24" Box jumps
1->10 KBS (2pood)

Gymnastics practice
Handstand walks
T2B
K2E
Bar muscle ups
muscle ups

WOD:
Filthy 20
For time:
20 Box jump, 24 inch box
20 Jumping pull-ups
20 Kettlebell swings, 1 pood
Walking Lunge, 20 steps
20 Knees to elbows
20 Push press, 45 pounds
20 Back extensions
20 Wall ball shots, 20 pound ball
20 Burpees
20 Double unders

8:XX

Strength
BEAT YOUR LAST SCORE HERE
Start a clock to run up to 15 minutes.

0:00 – Perform Front Squat + Jerk (3 + 1) As heavy as possible - 58 lbs

2:30 – Perform Max Reps Strict Pull Ups - 6 ( green and blue band )

5:00 – Perform Front Squat + Jerk (3 + 1) As heavy as possible - 68 lbs

7:30 – Perform Max Reps Strict Pull Ups - 5 ( green and blue band )

10:00 – – Perform Front Squat + Jerk (3 + 1) As heavy as possible - 63 lbs

12:30 – Perform Max Reps Strict Pull Ups - 4 ( green and blue band )

15:00 Wod Begins

10 minutes amrap of

35 Double-unders - did 70 singles
5 Burpees

Add 5 burpees each round

1) 20 minutes to establish a 1RM Snatch.
- Hit 175, failed 185 3x and moved on
2) 20 minutes to establish a 1RM Clean and Jerk.
- hit 255, cleaned 275 and failed jerk. Called it quits there.

Strength

Front Squats:
1X5 @ 70%, 225
1X5 @ 75%, 245
1X3 @ 80%, 265
1X3 @ 85%, 275
3X2 @ 90%, 295
– rest 1-2 minutes. Made all reps.

Conditioning

For time:

9 KB Thrusters 24/16kg
9 K2E
Row 500m
18 KB Thrusters 24/16kg
18 K2E
Row 500m
9 KB Thrusters 24/16kg
9 K2E

Time - 09:02.

1a) 7 x 1 Curtis P
- 135, 185, 185, 225, 225, 225, 225
1b) 7X3 Bench Press w/ chains @ 60% bar + 25% chains – rest 60 sec.
- 275 for all reps
Notes: The barbell should be loaded with 60% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3XME Strict Pull-ups – rest 60 sec.
- 13, 13, 13
2b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor)
- done.

Conditioning:
"The Chief"
5 x 3 minute amraps:
3 power cleans (135)
6 HR push ups
9 air squats

between 4-5 rounds each time. Finished last one at 5 rounds even.