Main – WOD

Shoulder Maxes (AMRAP – Reps)

1 cycle equals one round of each movement of:
1 Strict press
1 Push press
1 Push jerk
(95#/65#)
Complete as many cycles and repetitions as possible for a max effort in each round.
5 Rounds total, rest as needed between rounds.
Score is the total number of repetitions performed
compare to 1/27/2014

Main – WOD

Shoulder Press (5×5)

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

Main – Community WOD

Metcon (Time)

4 RFT:
25 Plate Grond to Overhead 35/25
10m Overhead Lunges
10 Plate push ups

Main – WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Main – WOD

Metcon (Time)

6 RFT:
27 Double unders
19 Front Squats 95/65
7 Pull ups, Strict
7 Box jumps 20″

Main – WOD

Barbell Curl (100 reps, performed in as few sets as possible)

utilizing an empty bar, perform 100 reps of barbell curls in as few sets as possible. Full lock out at the bottom, full curl up to the top.

Metcon (Time)

5 RFT:
20 KB Swings 1.0/.75
25 Squats
10 Box Jumps 24/20

Main – WOD

Bulgarian Split Squat (3×5)

3 sets of 5, each leg

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Main – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes
5 Pull ups
5 Push ups
5 Burpees
10 Air squats

Main – WOD

Back Squat (5rm)

Starting with an empty bar and increasing weight ONLY in increments not to exceed (20# for women, 30# for men) find a 5RM

Shoulder Press (3rm)

Starting with an empty bar and increasing weight ONLY in increments not to exceed (10# for men, 5# for women) find a 3RM

Main – Community WOD

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Partition as necessary