A. 3 Sets not for time
5-8 Kip HSPU
4-6 CTB Pull-ups
:30 Ring L-SIt Lifts
B. 3 Rounds not for time w/ a partner
400 M Sled Drag
200 M Farmers Walk
100 M Unweighted lunges
*partners starts at different stations everyone does all the work
Join us next weekend for our Annual Sweat with your Sweetheart WOD! Grab a pal and come play!
A. 18:00 EM0M
Min 1: 3 Power Cleans @ 80%
Min 2: Max time CTB Hold (no longer than :60)
Min 3: Rest
B. 18:00 EM0M
Min 1: 3 Clean DL @ 95-105% of clean
Min 2: 2-3 Deep Ring Dips (add weight if 3 is easy)
Min 3: Rest
C. 3 Rounds
10 Toes to KB
:15 Plank Hold (on hands not elbows)
Extra Credit
9:00 E3O3
Toe Nail Muscle-up Transitions x5x3
or
2:00 of Max Kip Dips (on boxes)
*Good clean reps come off the boxes before you hit failure
“Happiness is not something ready made. It comes from your own actions.” –Dalai Lama
A. 5:00 EMOM
2 Front Squat @ 60-80%
then..
10:00 E202
1 Front Squat @ 80-90%
B. 3 Rounds
9 Pull-ups
6 Burpees over the bar
3 Thrusters @ 115/75
*6:00 Cap
*Time recorded
“A person has two hands, one for helping himself, and one for helping others.” -Unknown
A. 20:00 E202
10,9,8,7,6,5,4,3,2,1
Power Snatch + OHS @ 60% of best snatch
B. 12:00 AMRAP
5 Shoulder to OVHD @ 115/75
10 DL @ 115/75
15 Wall Balls @ 20/14
Extra Credit
10:00 EMOM
2 Jump to Bottom of Ring Dip
or
10:00 EM0M
Ring Dip Negative x1x10
*Lower to the bottom for :03, stay in the bottom for :02 you do not have to press out of the bottom position
“I surround myself with positive, productive people of good will and decency.” –Ted Nugent
**Two person teams**
A. Build to Heavy Single in the Snatch
B. 4 Rounds
15 Snatches @ 115/75
10 CTB Pull-ups
*Athlete’s alternate each round, both athletes will complete all 4 rounds
**Extra Credit**
Spend 10:00 Making attempts at a Muscle-up
or
Static Dip x3-5×4 rest 2:00
*add weight if you can complete 5 through full ROM
The Prep starts Monday!
Join Us!
A. 16:00 EMOM
Min 1 – 2-4 Strict CTB Pull-ups
Min 2 – 10 Laterals Lunge / leg
Min 3 – :50 M Double KB OVHD Carry
Min 4 – 5 Toes to KB
B. Team 400 Cal Row
2 person teams
rotate every 50 cals
A. 5 Rounds for Time
400 M Run
15 Wall Balls @ 20/14 lbs
15 Double Unders
*20:00 Time Cap
*Time recorded
B. Coach’s / class’s choice gymnastics skill practice
Tomorrow & Saturday!! Go out and support our folks competing in The Fittest Games!
{Spectator Tickets}
A. 18:00 EM0M
Min 1: 3 Front Squats @ 80%
Min 2: Max time CTB Hold (no longer than :60)
Min 3: Rest
B. 18:00 EM0M
Min 1: 3 Snatch DL @ 95-105% of Snatch
Min 2: 2-3 Deep Ring Dips (add weight if 3 is easy)
Min 3: Rest
C. 3 Rounds
10 Toes to KB
:15 Plank Hold (on hands not elbows)
Extra Credit
9:00 E3O3
Toe Nail Muscle-up Transitions x5x3
or
2:00 of Max Kip Static Dips (on boxes)
*Good clean reps come off the boxes before you hit failure
“The soul should always stand ajar, ready to welcome the ecstatic experience.” –Emily Dickinson
A. 4:00 EMOM
Hip + Hang + Full Clean x1+1+1×4
4:00 EMOM
Hang + Full Clean x1+1+1×4
10:00 E202
Clean x1x5 build to a challenging weight
B. 8:00 AMRAP
7 CTB Pull-ups
15 Burpees
*reps recorded
rest until clock hits 12:00
6:00 AMRAP
5 Hand Release Push-ups
10 Shoulder to Overhead @ 115/75
30 Double Unders
*reps recorded
“A good head and a good heart are always a formidable combination.” –Nelson Mandela
