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.