Main – WOD

Hotshots 19 (Time)

6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

Main – WOD

SUTURDAY CATCH UP
COME IN AND PERFORM ANY WOD MISSED THROUGHOUT THE WEEK…OR DO A RE-DO

Main – WOD

BTN Snatch grip push press (3,3,3,3,3)

Metcon (Weight)

EMOM 10min
2 Squat cleans 205/145
1 Jerk
RX+ increase weight each round

Main – WOD

Muscle Snatch (3,3,3,3)

from high hang

Metcon (Time)

7 RFT:
25 Double unders
15 Wall balls 20/14

Main – WOD

Turkish Get Up (1 RM)

THIS IS A BAR TGU.
Find heaviest weight each side

Metcon (Time)

21-15-9
Deadlift 225/175
KB Swings 1.5/1.0
Buy out–100 Double unders
RX+ 2pood
compare to 1-15-2014

Main – WOD

Clean high pulls (2,2,2,2,2,2,2)

Jumping for Joy (AMRAP – Rounds)

12 min AMRAP:
50 Jumping pull ups
10 Jumping lunges
10 Burpees

Main – WOD

Metcon (Time)

“The Bear Complex”
Power Clean
Front Squat
Push Press
Back Squat
Push Press
–1 repetition of this complex is each of these movements performed in order.
–Perform this complex for seven repetitions of the complex per each round.
–Perform 5 rounds
Weight 115/80
Rest 3-5 min between rounds
RX+ 135/95

Main – Community WOD

Metcon (Time)

4 RFT
15m Broad jumps
15m Lunges
10 Med Ball Shoulder to Overhead
5 Push ups

Main – WOD

Annie R U OK? (Time)

21-15-9
Row (calls)
Thruster 65/45
Sumo Deadlift High Pull 65/45
Med Ball Clean 20/14
Wall Ball 20/14

Main – WOD

Annie R U OK? (Time)

21-15-9
Row (calls)
Thruster 65/45
Sumo Deadlift High Pull 65/45
Med Ball Clean 20/14
Wall Ball 20/14
*Sub Power cleans for rows in necessary