WOD~

10-9-8-7-6-5-4-3-2-1

Deadlift

Shoulder Press

Try to choose your weights so that you can successfully complete each round without dropping. If you can increase the load as you go, do so. This is not a timed wod. Post weight sets to comments.

WOD~

15 min max snatch

Then...

AMRP12

15 KB

15 Broad Jumps

30 Double unders

Post weight and time to comments.

WOD~

Tabata

Pull ups

Push ups

Sit ups

Squats

Post total -- lowest count of all 8 rounds is your score for that event.... so challenge yourself, pace yourself, but don't cheat the clock for a score.

WOD~

15 min to find max Shoulder Press

Then...

AMRP12

3 Power Clean

5 Front Squats

7 Push Jerks

Post times and weight sets to comments.

WOD~

150 KB Swings

*10 burpee penalty if there is a pause or break from your swings! :)

Post time and burpee total to comments.

WOD~

15 min to find 1 rep back squat

Then....

21-28-25-12-9-6-3

DB alternating walking lunges

DB squat clean and thrusters

Post weight and times to comments.

"I'm too sexy for Becky's shoes"

WOD~ As an honor to Becky's new bubblegum pink weightlifting shoes, here is a WOD for you appropriately named, "I'm too sexy for Becky's New Shoes"

3rds:

1min HPC (75/55#)

1 min FS

1 min PP

1 min Push up on the bar

1 min lateral jumps over the bar

1 min rest

*Use the same weight/bar for all movements. Don't be a hater, you all know you want these shoes! (Throw all rotten tomatoes Becky's way.)

Post weight and time to comments.

WOD~

Snatch work

Then....

7 Rounds:

8 Snatches (95/65#)

8 Handstand push ups

Post time to comments.

WOD~

DL 3x5

Then...

"Christine"

3rds:

500m row

12 BW DL

21 Box jumps (go high today- add an extra plate on top as a challenge)

Post weight set and time to comments.

WOD~

Shoulder Press 3x5

Then...

3 rounds:

60 sec C2B Pull ups

30 sec rest

60 sec slamball

30 sec rest

60 sec push up

30 sec rest

60 sec shoulder to overhead

30 sec rest

Post weight sets to comments.

Sarah and BZ working on their swings while Mike gets in his rowing during our last "Helen".

WOD~

OHS drill

Then...

AMRP12

6 Squat cleans (135/95#)

12 Pull ups

24 Double Unders

Post weight set and times to comments.

WOD~

Snatch Balances

Then....

"Helen"

3rds

400m run

21 KB swings

12 Pull ups

Post time to comments.

WOD~

SP 3x5

Then....

AMRP 12

10 burpees

10 ring dips

200m run

Post weight sets and time to comments.