Strength WOD – Overhead Squat – 1-1-1-1-1-1-1 **Rest 2:00 between sets** (Compare 11/27/18)
WOD (Compare to 11/27/18)
21-15-9
Dumbbell Hang squat clean, 50/35#                      L2 – 45/30#                                 L1 – 25/15#
Handstand push-ups                                                  L2 – Knees on Box                     L1 – Pike or HOD Push ups
For Time

Warm Up
2 Min easy Bike
Bear Crawl
10 Push ups
10 Lying T2B
10 Squats
10 Pull ups
-Then-
1 Set w/ PVC
2 Set w/ Empty Bar
*1 Snatch Balance
*1 Overhead Squat
*1 Power Snatch
*1 Overhead Squat

Overhead Pause Squat
3 x 3

Overhead Squat
5 x 3

Snatch Balance
5 x 1

Barbell Front Rack Walking Lunge
3 x 10 (add 10# to last)

Strength WOD – Front Squat – 3-3-3-3-3-3-3 **Rest 2 Min between sets** (Compare to 11/24/17)
WOD
Karen
150 Wall Ball Shots 20/14#         L2-100 @ 16/12#                          L1-75 @ 14/10#
For Time

WOD
1600m Run                                  L2-1200m                                     L1-800m
Rest 3 minutes
1200m Run                                  L2-800m                                       L1-600m
Rest 2 minutes
800m Run                                     L2-400m                                       L1-400m
Rest 1 minute
400m Run                                      L2-400m                                       L1-200m
For Time

Strength WOD – Push Press – 3-3-3-3-3-3-3 **Rest 2 Min between sets** (Compare to 12/14/18)

WOD
50-40-30-20-10
Abmat sit-ups (straight leg)      L2-Abmat Sit ups                        L1-Abmat Sit ups
Kettlebell Swings 70/55#            L2-60/45#                                      L1-45/25#
For Time

WOD
20 Min AMRAP
400m Run                                    L2-Same                                       L1-200m
– Then –
3 rounds of:
5 pull-ups                                    L2-Banded                                   L1-Ring Rows
10 push-ups                                L2-Same                                       L1-Same
15 squats                                     L2-Same                                       L1-Same
Rounds + Reps

Strength WOD – Deadlift – 7-7-7-7-7-7-7 **Rest 2:30 between sets** (Compare to 12/11/17)

WOD
10 Min AMRAP
5 bar muscle-ups                      L2-5 Pull ups / 5 Dips                 L1-5 Ring Rows / 5 Push ups
10 Thrusters 135/95#                 L2-95/65#                                      L1-55/35#
Rounds + Reps

Warm Up
2 Min easy Bike
Bear Crawl
10 Push ups
10 Lying T2B
10 Squats
10 Pull ups
-Then-
1 Set w/ PVC
2 Set w/ Empty Bar
*1 Clean – Pause at the Knee – then – Deadlift
*1Clean – Pause at the Knee – then – Power Shrug
*1Clean – Pause at the Knee – then – Power Clean
*1 Power Clean
*1 Squat Clean

Clean – Pause at the Knee – then – High Pull
3 x 5

Clean – Pause at the Knee – then – Power Clean
3 x 3

Power Clean – then – Front Squat
5 x 2

Squat Clean
3 x 2

Barbell Back Rack Walking Lunge
3 x 10 (add 10# to last)

WOD –18 Min EMOM
Odd Min – 30 Lunge Steps
Even Min – 15 Hollow Rocks

-Rest 2 Min-

-Then-

10 Min EMOM
Odd Min – 20 HOD Push Ups
Even Min – 20 Squats
** If you can’t keep up, this becomes an AMRAP**

Warm Up
Front Skip/Back Skip – Side Lunge – Goose Step – Tip Toe/Heel walk – Trunk Twist – Arm Circles – 2 Laps
5 Push ups – 5 T2B – 5 Strict Pull ups – 5 Squats – 3 Rounds
5 Box Jumps – 5 SDLHP – 3 Rounds (work up to WOD weight)

WOD
2 minute of box jumps 30/24”                                              L2-24/20”                    L1-16/12”
2 minute of sumo deadlift high-pulls 115/80#                L2-85/55#                    L1-55/35#
4 minutes of box jumps 30/24”                                            L2-24/20”                    L1-16/12”
4 minutes of sumo deadlift high-pulls 115/80#               L2-85/55#                   L1-55/35#
6 minutes of box jumps 30/24”                                             L2-24/20”                   L1-16/12”
6 minutes of sumo deadlift high-pulls 115/80#                L2-85/55#                  L1-55/35#
For Total Reps