A. 3 Rounds Not For Time
3-5 CTB Pull-ups
30 Double Unders
B. 400 M Run
21 Clean to OVHD @ 115/75
21 DU
400 M Run
15 Clean to OVHD @ 115/75
15 DU
400 M Run
9 Clean to OVHD @ 115/75
9 DU
*Time Recorded
A. 3 Rounds Not For Time
3-5 CTB Pull-ups
30 Double Unders
B. 400 M Run
21 Clean to OVHD @ 115/75
21 DU
400 M Run
15 Clean to OVHD @ 115/75
15 DU
400 M Run
9 Clean to OVHD @ 115/75
9 DU
*Time Recorded
A. 18:00 EM0M
Min 1: 2 Front Squats @ 85%
Min 2: 5 Horz. Ring Rows
Min 3: Rest
B. 18:00 EM0M
Min 1: 3 Snatch DL @ 95-105% of clean
Min 2: 3-5 Deficit Push-ups
Min 3: Rest
C. 20 Strict TTB
***Need some tips on TTB?? Check out our Blog for the Movement of the Week series from last week!
Extra Credit
9:00 E3O3
Toe Nail Muscle-up Transitions x5x3
or
3×5 Strict Dips (on boxes)
“The road to success is not easy to navigate, but with hard work, drive and passion, it’s possible to achieve the American dream.” –Tommy Hilfiger
A. Build to a 2 RM Snatch
B. 50 Cal Row
40 TTB
30 Wall Balls 20/14
20 CTB Pull-ups
10 Power Snatches @ 80% of today
*Time Recorded
“Exercise should be regarded as tribute to the heart.”-Gene Tunney
A. Build to a 5 RM in the Hang Power Clean & Jerk in 10:00
B. 6:00 E2O2
Hang Power Clean & Jerk
Set 1 x10 reps @ 80% of 5 RM
Set 2 x15 reps @ 65-70% of 5 RM
Set 3 x20 reps @ 55-60% of 5 RM
C. 21-15-9
Back Squat @ 135 / 95
Box Jumps @ 24/20
Deadlifts @ 135 / 95
Double Unders
*Time Recorded
Extra Credit:
10:00 EMOM
2 Muscle-up transitions
or
Kip Ring Dips x4-7×3
“Happiness resides not in possessions, and not in gold, happiness dwells in the soul.” –Democritus
A. 8 Rounds
5 Cleans @ 165/105
10 TTB
15 Wall Balls @ 20/14
*2 person teams split reps anyway you see fit
**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
*Good luck to Nicole Seltman and Coach Zach as they head off to compete in Winter Warfare today!
Grab a partner or come meet someone new! Join us next week for our
Annual “Sweat with your Sweetheart” partner WOD!
10:00 am || Free || Open to all
{Details}
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