JT

WOD~

Snatch Balance Practice

Then...

"JT"

21-15-9

HSPU

Ring Dips

Push ups

Post times to comments

MAX WEEK - DAY 3

WOD~

Max SP then...

3rds

50 squats

50 DU

(Embrace the suck people....yes, you too Brett)

Post weight set and time to comments.

MAX WEEK - DAY 2

WOD~

Max BS then...

AMRP15

5 DL 225/185#

10 K2E or T2B

15 Slamballs

Post weight sets and rounds to comments.

It's MAX OUT WEEK. Each day this week we will take the first portion of class to find out what are max amounts are for various lifts. We want to use this as a benchmark to see if we are making progress. That being said, it is cold out.... DAMN cold out, so we need to keep our muscles warmed up and rolled out.

WOD~

Max DL then....

"Fran"

21-15-9

Thruster

Pull up

WOD~ "Filthy 50" OR "Dirty 30"

50/30 reps of

Box Jumps

Jumping Pull ups

KB swings

lunges

K2E

PP

Back Extension

WB

Burpee

DU

WOD~

Shoulder Press 3x1

Push Press 3x3

Push Jerk 3x5

Post weight sets to comments.

WOD~

5 rounds

10 Snatches 95/65#

10 OHS 95/65#

10 wallball 20/16#

Post times and weights to comments.

WOD~

Grindy Style (A mash of "Cindy" and "Grace")

10 Rounds:

1 Clean and Jerk (135/95#)

5 pull ups

10 push ups

15 squats

Post time to comments.

WOD~

Tabata Time!

Double Unders

Box Jumps

SDLHP

Row

Burpees

Post score to comments.

WOD~

21-15-9

KB snatch Left

KB snatch Right

True/ring push ups

Post bell weight and times to comments.

WOD~

KB Snatch Work for 15 min

Then

AMRP15

4 HSPU

8 KB Swings...HEAVY

10 Pull ups

Then....

Body Blasters.... Burpee to Pullup to K2E.... 30 attempts.

Elizabeth

WOD~

Shoulder Press 3x5 then...

"Elizabeth"

21-15-9

Cleans (135/95#)

Ring Dips

Post weight sets and time to comments.

Happy New Year! We will see you on Tuesday!

Reminder, there is no class this Monday. We will see you all on Tuesday, Wednesday and Thursday!