Front Squats & Knee Jumps (see video link) - start position is on your knees and in one explosive movement jump and land on your feet. A substitute is high box jumps.
5-4-3-2-1
1-2-3-4-5
*You do 5 front squats and 1 knee jump. all the way until you're at 1 front and 5 knee jumps. Take your time and increase weight as reps decrease

20 minute AMRAP:
5 burpees
15 front squats (95/65)
25 double unders (or jump over the barbell)

Front Squats & Knee Jumps (see video link) - start position is on your knees and in one explosive movement jump and land on your feet. A substitute is high box jumps.
5-4-3-2-1
1-2-3-4-5
*You do 5 front squats and 1 knee jump. all the way until you're at 1 front and 5 knee jumps. Take your time and increase weight as reps decrease

20 minute AMRAP:
5 burpees
15 front squats (95/65)
25 double unders (or jump over the barbell)

Warmup
Swings
Double Unders

Mobility
hips
shoulders

WOD
A
5-5-5-3-3-1
95/115/145/185/205/245

B
Lipson
21-15-9
185 Back Squat
1.5 pood KBS

Legs were smoked!! this one was brutal. KBS all unbroken no issue there. broke up squats too much! not happy about the time of this one.

Another excellent start to the week. It was a bit of a mellow class, at least in terms of overall class energy. We were all a little slow but there's still no better way to start my week than an early WOD. Tonight, Olympic Lifting class ... woo-hoo.

Warm Up:
2x
10 Push Ups
10 Sit Ups
15 Squats

Mobility:
Rollie ball on hamstrings and gluteus
PVC stretch with pipe on bands
PNF Hamstring

Max Effort:
5x 3 Weighted Strict Pull Ups
(25 lbs, 25 lbs, 25 lbs, 35 lbs, 47 lbs)

MetCon:
9 Squat Snatches @ 120 lbs
50 Double Unders
7 Squat Snatches @ 120 lbs
50 Double Unders
5 Squat Snatches @ 120 lbs
50 Double Unders

3 rounds for time

36 Backsquat @60/40
36 Burpee

100 Burpee Challenge Day 32 = 32 burpees

21-15-9 of:

thrusters 95#
double unders x 2

then 3 minute rest

15-12-9

pullups
wall balls x 2

finisher: 50 hollow body rocks, 50 sit ups, 50sec plank

notes: ooooooh wee thrusters destroyed me

It’s an absolutely gorgeous day here. I mean crazy-gorgeous. Sun is radiating. The skies are a bright, crisp and clean blue with some fluffy clouds hanging over the hills. And … we got to go outside to play.

But, all was not perfect in our little world. Faith (Coach #1, as she’s lovingly referred to) created the WOD. And when Faith creates the WODs, everyone should run away very, very fast and let running away be your WOD for the day. That woman knows how to punish us … and we love it :)!

Warm Up:
All Skate

Mobility:
Samson Stretch
Sit in squat
PVC stretches

MetCon:
50 Ball Slams @ 30 lbs*
Sprint to next station (50 yards or so) … has to be a spring
50 Overhead Squats with PVC
Sprint to next station
50 High Knee Jumps
Sprint to next station
50 Push Ups
Sprint to next station
25 Ball Slams @ 30 lbs*
Sprint to next station
25 Overhead Squats with PVC
Sprint to next station
25 High Knee Jumps
Sprint to next station
25 Push Ups

*I am a freaking dumbass. There. I said it. It’s true. Why? Because I forced the issue on the 30 lbs ball. I mean, Faith brought it so it’s only partially my fault but I did drag it out of the truck and into the park.

No time recorded on Sundays. We just WOD.

3 - 5 Minute Rounds
During the 5 minute rounds switch stations on the minute, timer keeps running
1 Minute rest between rounds

Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) (#10)
Sumo Deadlift High Pull: 75/55 pounds (Reps) (#22)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps) (#22)
Row: calories (Calories)

On call of "rotate," the athlete(s) must move to next station immediately for good score.

One point is given for each rep, except on the rower where each calorie is one point.

12 min. AMRAP

100m Run
20m Bear crawl
20m Crab crawl
40m Standing long jump