Saturday, April 29, 2017

WBS, Clena & Jerk, Bike, Box Jumps, Power Snatch, Row, KBS, Singles, Thrusters, Burpees

TEAM WOD


Teams of 3 / 1 works, 1 rests, *1 burpees (optional)

WOD 1 / AMRAP 9
21 WBS
15 Power Clean & Jerk, 115/75/55
9 Cal Bike

- 2 min rest/reset

WOD 2 / AMRAP 9
21 Box Jumps, 20"
15 Power Snatch, 115/75/55
9 Cal Row

-2 min rest/reset

WOD 3 / AMRAP 9
21 KBS 55/35/25
15 Thrusters, 115/75/55
900 Singles-unders


* Accumulate burpees to increase rep count




Friday, April 28, 2017

Double-unders, Burpees, Box Jump Overs, Bike, Wall Climbs

WOD

Bar Work

Front Squat -  20@50%, 10@60%, 5@70%, 3@80%, 2@90%, 1@95%

______________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
40-30-20-10
Lunges
Sit-ups
Burpees

Foundations 
For time / 20 cap
10-9-8-7-6-5-4-3-2-1
American KB Swings, 55/35 | 45/25#
Wall Ball Shots, 20/14/10#

Conditioning
For time / 15 cap
50 Double-unders
40 Burpees
30 Box Jumps Overs, 24/20"
20 Cals Bike
10 Wall Climbs

Competition 
For time / 20 cap
42 Back Rack Lunge 155/105 | 115/80
9 Bar Muscle-ups
30 Front Rack Lunge 155/105 | 115/80
15 T2B + C2B Combo
18 Overhead Lunge 155/105 | 115/80
21 Skin the Cat (Video)
_______________________________________________________________
                                                                     
Kicker
Rest exactly 1 minute following your workout
-then
For time:  30 Front Squats, 95/65/45


Thursday, April 27, 2017

Row, Thrusters, Pull ups

WOD

Bar Work

A) EMOM x 5 - 3 Power Clean @ 65%
B) EMOM x 5 - 1 Power Clean, find a heavy single

_________________________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
Bike 50/35 Calories
Accumulate 5 minutes in a plank hold
Run 800m

Foundations 
For time / 20 cap
99 Push-ups
49 Box Jumps, 20"
99 Hang Power Cleans, 75/55/35

Conditioning
For time / 10 cap
Row 500m
21 Thrusters, 95/65 | 75/55
21 Pull-ups

Competition 
3 Rounds /
4 minute Clock
30 GHD Sit ups
25/15 Strict Push-ups
AMRAP Hang Squat Cleans 135/95 | 115/80
-rest 1 min

_______________________________________________________________
                                                                       
Kicker
Rest exactly 1 minute following your workout
-then
50 KBS, 55/35/25#


Wednesday, April 26, 2017

Front Squats, C2B, Double unders

WOD

Bar Work

Back Squat - 20@50%, 10@60%, 5@70%, 3@80%, 2@90%, 1@95%
_________________________________________________________________________________

Body Weight Only (BWO)
4 RFT / 20 cap
30 Reverse Hypers
20 Inverted C2B Pull ups
10 Burpees

Foundations 
For time / 24 cap
Row 1000m
100 KBS, 35/25
Row 1000m

Conditioning
3 RFT / 18 cap
10 Front Squats, 155/105 | 135/85
20 Pull ups
50 Double-unders

Competition 
AMRAP 15
20' HSW |  Masters - 20 Handstand Toggles
3 Squat Clean Thrusters, 135/95 | 115/75

_______________________________________________________________
                                                                         
Kicker
Rest exactly 1 minute following your workout
-then
AMRAP UB WBS, 20/14/10#

Monday, April 24, 2017

PUsh ups, Double unders, Hang Power Cleans

WOD

Bar Work

EMOM x 10 - Power Clean + Thruster + Front Squat + Split Jerk
_________________________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
50-40-30-20-10
Calorie Row
Air Squats

Foundations 
For time / 20 cap
60 Front Rack Lunges 75/55/35
15 Burpees
45 Shoulder to Overhead 75/55/35
15 Burpees
30 Overhead Squat 75/55/35

Conditioning
For time / 15 cap
100 Push-ups (men - strict)
150 Double-unders
100 Hang Power Cleans, 95/65 | 75/55

Competition 
2 RFT / 20 cap
10 Deads 315/225 | 275/175
20 Deficit HSPU, 4/2" |  Masters - HSPU
30 Front Squats, 95/65 | 75/55

_______________________________________________________________
                                                                           
Kicker
For time:  30 cals Bike


Lunges, Single-unders, C&J, Snatch, Thrusters

WOD

Bar Work

A) Power Snatch - 3x3 @ 65%
B) Overhead Squat - 3x3 @ 65% 
_________________________________________________________________________________

Body Weight Only (BWO)
5 Rounds
10 cals Bike
15 Burpees

Foundations 
Nutrition Challenge - Partner WOD / AMRAP 15
30 Burpees (1 works, switch as needed)
60 Med Ball Thruster Over Pull-up Bar to Partner (receive the ball into the full squat then thruster ball back over bar to partner)
90 Lunges (1 works, switch as needed)

Conditioning
For time / 20 cap
100 Single Arm OH Med Ball Lunges, 20/14/10#
500 Single-unders (do 3 burpees each break)
21 Clean & Jerks + 15 Power Snatches + 9 Thrusters,  95/65 | 75/55#

Competition 
21-15-9 For time / 15 cap
S2O, 135/95 | 115/80
C2B
_______________________________________________________________
                                                                             
Kicker
For time:  30 Burpees

Friday, April 21, 2017

Box Jumps, Deads, Burpees, Cleans, Sit up, Front Squats, Pull ups, S2O

PARTNER WOD

AMRAP / 1 works / Tag in & out as needed


7 minutes:
100 Box Jumps or Step-ups, 20"
AMRAP - Deadlifts 135/95/65

-rest 1 min

7 minutes
100 Burpees
AMRAP - Power Cleans 135/95/65

-rest 1 min

7 minutes
100 Sit-ups
AMRAP - Front Squats 135/95/65

-rest 1 min

7 minutes
100 C2B Inverted Pull-ups
Time remaining - Shoulder to Overhead 135/95/65

S2O, T2B, Deads

WOD

Bar Work

A) Front Squat, 5x5@80%
or
B) E2MOM x 7 - 2 Cleans + 1 Jerk

_________________________________________________________________________________

Body Weight Only (BWO)
AMRAP / 20 cap
Bike 100/75 Calories
AMRAP Burpees

Foundations 
Partner / AMRAP 15
30 Burpees
60 Med Ball Over Pull-up Bar Catch&Throw
90 Lunges

Conditioning - Festivus WOD #3
AMRAP 9
30 S2O - 115/75/45
-then
AMRAP
3 T2B
3 Deadlifts, 205/145 | 165/115
6 T2B
6 Deadlifts, 205/145 | 165/115
9 T2B
9 Deadlifts, 205/145 | 165/115
(12,15,18, etc)

Competition 
For time / 20 cap
100 Alt. Single-arm DB Snatch, 50/35#
80 Cal Row
60 Bar Facing Burpees
40 Ring Muscle-ups
_______________________________________________________________
                                                                               
Kicker

Thursday, April 20, 2017

Bike

WOD

Bar Work
A) Strict Press, 5-5-5-5-5
and/or
B) Muscle Snatch + Hang Power Snatch + High Hang (pockets) Squat Snatch, 1-1-1-1-1
_________________________________________________________________________________

Body Weight Only (BWO)
For time:  Row 5K

Foundations - "Festivus WOD #2"
2 Rounds:
1 min - Burpees
1 min - Goblet Squats, 55/35 | 45/25#
1 min - KBS, 55/35 | 45/25#
1 min - Box Overs, 20/24"
1 min - rest

Conditioning 
3 Rounds
Tabata Bike
-rest 4 mins
*Score = round with fewest calories

Competition 
AMRAP 24
21 GHD Sit ups, 20/14/10
7/5 Bar Muscle-ups
3 Sled Push, 3/2/1
_______________________________________________________________
                                                                                 
Kicker
Rest 1 minute after your WOD
-then
AMRAP 3:  Power Cleans, 135/95/65

Wednesday, April 19, 2017

Pull ups, Push ups, Squats

WOD

Bar Work
A) Deadlift, 5-5-5
or
B) Thruster + Split Jerk, 1-1-1-1-1 (from the rack)
_________________________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap / Opposing Ladder / Scale by partnering up
40-30-20-10 Burpees
100-200-300-400-500 Single-unders

Foundations 
For time / 20 cap
50 Front or Back Squat 95/65 | 75/55 (from the floor)
Run 800m
50 Burpees

Conditioning - " Cindy"
For time / 20 cap
5 Pull-ups
10 Push-ups
15 Air Squats

Competition 
For time / 30 cap
21-15-9 Deads, 225/155 | 205/135 & HSPU
21-15-9 Thrusters, 95/65 | 75/55 & Pull ups
21-15-9 Power Cleans, 135/95 | 115/80 & Ring Dips
150 WBS
30 Snatches, 135/95 | 115/80
_______________________________________________________________
                                                                                   
Kicker
Rest 1 minute after your WOD
-then
For time:  Row 500m


Tuesday, April 18, 2017

Bear Complex, Row

WOD

Bar Work

EMOM x 10 - Snatch Grip Deadlift + Snatch High Pull + Snatch + Overhead Squat + Snatch Balance
_________________________________________________________________________________

Body Weight Only (BWO)
For time / 19 cap
30 Push-ups, 20 Sit-ups, 10 Squats
Run 800m
30 Sit-ups, 20 Squats, 10 Push ups
Run 800m
30 Squats, 20 Push-ups, 10 Sit-ups

Foundations 
Partner / AMRAP 15
50 KB Deads, 70/45 | 55/35 - 1 always Holding a suspended squat
50 R-KBS, 70/45 | 55/35 - 1 always Hang Holding
50 Goblet Squats, 70/45 | 55/35 - 1 always Planking

Conditioning 
7 RFT / 19 cap
7 Bear Complex, 95/65 | 75/55
21 Cal Row

Competition 
10 RFT / 15 cap
3 Clean & Jerk
3 Power Snatch
3 Thrusters
135/95 | 115/80
*Bar cannot rest until end of a round
_______________________________________________________________
                                                                                     
Kicker
Rest 1 minute after your WOD
-then
For time:  150 Double-unders or 300 Singles


Monday, April 17, 2017

Pull-ups, Push ups, Squats, Double-unders

WOD

Bar Work

A) Front Squat - 1 Pausing (2 sec) Front Squat + Front Squat, 50, 55, 60, 65%  of 1 RM
-then 1 Front Squat, 70, 75, 80, 85, 90% of 1 RM
or
B) Squat Clean - 3@50%, 2@60, 1@70, 3@60, 2@70, 1@80, 3@70, 2@80, 1@90
__________________________________________________________________________

Body Weight Only (BWO)
AMRAP 20
200 Single-unders
100 Lunges
80 Sit-ups
40 Push-ups
20 Cals Bike

Foundations 
5 RFT / 15 cap
1 Min Overhead Hold, 95/65 | 75/55
10 Hang Power Cleans, 95/65 | 75/55
10 Lateral Burpees Over Bar

Conditioning 
AMRAP 15
5 Pull-ups
10 Push-ups
15  Air Squats
30 Double-unders

Competition 
2 RFT / 18 cap
Row 500m
7/4 Ring Muscle-ups
10 Clean & Jerks, 155/105 | 135/85
20 C2B
25 GHD Med Ball Sit-ups, 20/14/10

_______________________________________________________________
                                                                                       
Kicker
Rest 1 minute after your WOD
-then
For time:  21 Burpees, 15 Box Jumps, 9 Pull-ups

Saturday, April 15, 2017

Air Squats, Jump Rope, Deads, Lunges, Run, Cleans, Burpees, KBS, Front Squats

WOD

Teams of 3 / AMRAP

WOD #1
AMRAP 12
All do 20 synchronized Air Squats
2 do 50 Double or Single-unders simultaneously (both finish before moving to Deads)
Each do 15 Deadlifts, 135/95/65 (P1 then P2 then P3)

-rest 2

WOD #2
AMRAP 12
All do 40 Synchronized Lunges
2 Run 200m together
Each do 15 Power Cleans, 135/95/65 (P1 then P2 then P3)

-rest 2

WOD #3
AMRAP 12
All do 15 Burpees synchronized
2 do 20 synchronized American KBS, 55/35/25
Each do 15 Front Squats, 135/95/65 (P1 then P2 then P3)





Friday, April 14, 2017

Run, T2B, WBS

WOD

Bar Work

A) Snatch, 5-4-3-2-1  |  Clean & Jerk, 5-4-3-2-1
or
B) Back Squat - 5@75%, 3@80%, 1@85%, 5@80%, 3@85%, 1@90%, 10@65%
__________________________________________________________________________

Body Weight Only (BWO)
Partner / AMRAP 18 / 1 works
AMRAP Single-unders
*at start of every minute do 7 burpees

Foundations 
5 RFT / 18 cap
12 Power Cleans
9 Front Squats
6 Shoulder to Overhead
*95/65 | 75/55

Conditioning 
5 Rounds / 18 cap
Bike 15/10 cals
10 T2B
15 WBS

Competition 
4 RFT / 18 cap
21/18 Cal Row
18 Thrusters 75/55/35
12 C2B  |  Masters:  Pull-ups

_______________________________________________________________
                                                                                         
Kicker
Rest 1 minute after your WOD
-then
For time:  100 Ab Mat Sit-ups


Thursday, April 13, 2017

GHD Sit up, Hang Squat Clean

WOD

Bar Work 

A) Back Squat - 15 Rep Max
B) Front Squat - 10 Rep Max
C) Overhead Squat - 5 Rep Max
__________________________________________________________________________

Body Weight Only (BWO)
3 RFT / 18 cap
Run 400m
50 Air Squats

Foundations 
For time / 20 cap
21 Burpees + 9 Thrusters 45/35#
Row 500m
15 Burpees + 15 Thrusters 45/35#
500 Single-unders
9 Burpees + 21 Thrusters 45/35#

Conditioning 
For time / 15 cap
21-15-9
GHD Sit ups
Hang Squat Cleans, 135/95 | 115/80

Competition 
For time / 20 cap
100 Burpees / 5 Power Snatches at the start of each minute, 95/65 | 75/55
-then
500 Double-unders / 5 Front Squats at the start of each minute, 95/65 | 75/55

_______________________________________________________________
                                                                                           
Kicker
Rest 1 minute after your WOD
-then
21 Thrusters 75/55/35#, 15 Pull-ups, 9 Burpees
                                                                                       


Wednesday, April 12, 2017

Run, Row

WOD

Bar Work 
EMOM x 10 - 2 Power Cleans + 3 Front Squats
__________________________________________________________________________

*All workouts will start 35 minutes into class

Body Weight Only (BWO)
AMRAP 18
50 Single-unders
40 Lunges
30 Reverse Hypers
20 Sit-ups
10 Burpees

Foundations 
3 RFT / 18 cap
30 Hand Release Push-ups
Run 400m

Conditioning - "DT"
5 RFT
12 Deadlisfts
9 Hang Power Cleans
6 Push Jerks
* 155/105 | 135/95#

Competition 
For time / 20 cap
10 Down & Back Sled Push, 3/2/1 (45# plates)
-then
3 Rounds:
10 Deads 315/225 | 255/185
30' HSW
5 Skin The Cat + 10 Toes thru Rings (YouTube:  1)Skin The Cat  2)Toes Thru Rings)
-then
10 Sled Push, 3/2/1

______________________________________________
                                                                                             
Kicker
Rest 1 minute after your WOD
-then
Bike AMCalsAP in 30 Seconds


Tuesday, April 11, 2017

T2B, Front Squats, Bar Facing Burpees

WOD

Bar Work 
EMOM x 10 - Clean High Pull + High Hang Squat Clean + Hang Squat Clean + Split Jerk
__________________________________________________________________________

*All workouts will start 35 minutes into class

Body Weight Only (BWO)
For time / 20 cap
Row 1000m
10 Burpees
Run 800m
15 Burpee Tire Jumps
500 Single-unders
20 Burpee to plate press, 25/15/10

Foundations 
Partner WOD / AMRAP 15
11 Goblet Squats, 55/35/25#
9 cal Bike
7 Burpees

Conditioning 
10 RFT / 20 cap
7 T2B
7 Front Squats 115/85 | 95/65
7 Bar Facing Burpees

Competition 
For time / 17 cap
45 Thrusters 135/95 | 115/80
45 T2B
45 Burpees
45 KBS 70/55/35
45 Pull-ups
______________________________________________
                                                                                               
Kicker
Rest 1 minute after your WOD
-then
Row AMCalsAP in 30 Pulls

Monday, April 10, 2017

Deads, Box Jumps, Pull ups, Burpees, Squat Cleans

WOD

Bar Work 
A)  EMOM x 5 - 2 Power Snatch + 3 OHS
B)  Back Squat - 5@60%, 5@65%, 5@70%, 3x5@75% 
__________________________________________________________________________

*All workouts will start 35 minutes into class

Body Weight Only (BWO)
For time / 20 cap
50 Air Squats
Run 200m
50 Sit ups
Run 200m
50 Push-ups
Run 200m
50 Inverted C2B Pull-ups
Run 200m

Foundations 
27-21-15-9 for time / 17 cap
Power Snatch 75/55/35#
WBS 20/14/10#
Cal Row

Conditioning 
For time / 15 cap
50 Deads, 135/95 | 115/105
30 Pull-ups
10 Squat Cleans, 135/95 | 115/105
30 Pull-ups
50 Deads 135/95 | 115/105

Competition 
For time / 17 cap
55 Bar Facing Burpees
34 OHS 135/95/65
21/15/9 Ring Muscle-ups / Masters:  Banded or Jumping Muscle-ups
______________________________________________
                                                                                                 
Kicker
Rest 1 minute after your WOD
-then
For time:  30 Burpees


Saturday, April 8, 2017

Burpees, Power Cleans, Hang Hold, Front Squats, Jump Rope, S2O

WOD / Teams of 2

WOD 1 / AMRAP 9 / 1 works
P1 - 5 Burpees
P2 - 1 Power Cleans, 135/95/65
*Add 1 Power Clean each round 

-rest 2 mns

WOD 2 / AMRAP 9 / Both Work
P1 - Hang Hold
P2 - AMRAP Front Squats, 135/95/65
*Rotate when Hang Holder drops

-rest 2 mins

WOD 3 / AMRAP 9 / Both work
P1 - 30 Doubles or 90 Singles
P2 - AMRAP Shoulder to Overhead
*Switch each round

Friday, April 7, 2017

KBS, Bike, Box Jumps, Burpees, Front Squats

WOD

Bar Work 
EMOM x 7 - Behind the Neck Snatch Grip Jerk + Snatch Balance + 3 Overhead Squats

Skill 
Toes-to-Bar
3 Rounds: (spend no more than :30 seconds per round)
5 Arch to Hollow
5 Knee-ups (pull to arch each rep)
5 Knee-up + flick toes + refold and drive feet towards the floor (pull to arch)
*Pulling to arch each rep kills the swing and loads you for next rep
___________________________________________________________________________

*All workouts will start 35 minutes into class

Body Weight Only (BWO)
For time / 20 cap
100 Burpees

Foundations 
10 RFT / 20 cap
50 Single-unders
7 Power Snatches 75/55/35
5 Burpees

Conditioning 
7 RFT / 20 cap
7 KBS 50/35 | 45/25
7 cals Bike
7 Box Jumps, 20"
7 Burpees
7 Front Squats 95/65 | 75/55

Competition 
3 RFT / 15 cap
12 Power Cleans 135/95 | 115/80
12 C2B
12 Push Jerks 135/95 | 115/80
12 T2B

_______________________________________________
                                                                                                   
Kicker
Rest 1 minute after your WOD
-then
For time:  Row 500m



Thursday, April 6, 2017

Double unders, Burpees, Row

WOD

Bar Work - 
A)  EMOM x 5 - 3 Touch & Go Snatches @ 50%  
B)  Front Squat, 7@60%, 5@70%, 3@80%, 1@90% (no rest between sets, add weight & go)

Skill - Handstands
3 Rounds
A) 5 Kick up to handstands to wall
-if you are proficient at A...
B) 5 Handstand decents to headstand + bring knees to an inverted air squat position
-if you are proficient at part B...
C) 5 Head stands to kipping handstand attempt, finish with head thru and feet on wall
___________________________________________________________________________

Body Weight Only (BWO)
5 RFT / 15 cap
30 Lunges
15 Inverted Chest to Bar Pull-ups
Run 200m

Foundations 
Partner / AMRAP 18
12 Deads
9 Hang Power Cleans
6 Shoulder to Overhead
95/65 | 75/55

Conditioning 
For time / 20 cap
3 Rounds: 30 Double-unders + 12 Burpees
Row 50 cals
2 Rounds: 30 Double-unders + 12 Burpees
Row 35 cals
1 Round:  30 Double-unders + 12 Burpees
Row 20 cals

Competition 
AMRAP 7
At the start of each minute...
7 Deadlifts, 225/155 | 205/135
AMRAP WBS in balance of the minute
- rest 3 mins then
AMRAP 7
At the start of each minute...
7 Hang Power Cleans, 135/95 | 115/80
AMRAP Bar Facing Burpees in balance of the minute

*Score = total WBS & Burpees

_______________________________________________
                                                                                                     
Kicker
Rest 1 minute after your WOD
-then
For time:  Run 400m


Wednesday, April 5, 2017

GHD Sit ups, KBS, WBS, Double-unders, Pull ups

WOD

Bar Work - 5 x 3 Touch & Go Cleans + 1 Spit Jerk@ 50%  

Skill - Pull-ups
3 Rounds:
5 Arch to Hollow
4 Quick Hand Release to become weightless (pull to arch)
3 Knee-up + Quick Hand Release (pull to arch)
2 Pull to Bar + Push Away (pull to arch)

___________________________________________________________________________

Body Weight Only (BWO)
For time / 15 cap
100 Single-unders
30 Burpees
200 Single-unders
20 Burpees
300 Single-unders
10 Burpees

Foundations 
6 Rounds / 2 min clock
Bike 10/8 cals
AMRAP Burpees
-rest 1 minute

Conditioning 
AMRAP 16
30 GHD Sit ups
50 KBS 70/45 | 55/35
30 WBS
50 Double-unders
30 Pull-ups

Competition 
20 minute clock:
100 WBS 12'/ 10' (men to highest square on wall; women to 10' target)
75 GHDSU
50 Cal Row
AMRAP Squat Snatch, 135/95 | 115/75

_______________________________________________
                                                                                                       
Kicker
Rest 1 minute after your WOD
-then
For time:  30 T2B or 60 Knee-ups


Tuesday, April 4, 2017

Double unders WBS, Bike

WOD

Bar Work - E3MOMThruster, 10-8-6-4-2

Skill - Double-unders, 3x10 attempts

___________________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
50-40-30-20-10 Squats
10-20-30-40-50 Sit-ups
*100 Single-unders after each round

Foundations 
For time / 20 cap
Run 200m
30 Deads
Run 200m
30 Power Cleans
Run 200m
30 Front Squats
Run 200m
30 Shoulder to Overhead
*95/65 | 75/55

Conditioning 
For time / 20 cap
150 Double-unders
60 WBS
50/35 cal Bike
100 Double-unders
40 WBS
35/25 cal Bike
50 Double-unders
20 WBS
20/15 cal Bike

Competition 
For time / 25 cap
Row 100 cals
80 Alt Single-arm DB Power Clean, 80/50 | 60/35
60 Bar Facing Burpees
40 C2B
20 Front Squats, 155/135 | 115/80
_______________________________________________
                                                                                                         
Kicker
Rest 1 minute after your WOD
-then
For time:  30 Burpees

Monday, April 3, 2017

HSPU, Power Cleans, Double-unders

WOD

Bar Work - Back Squat 5@70%, 3@75, 1@80, 5@75, 3@80, 1@85, 10@60%

Skill - T2B Progression - 3 Rounds: 5 Arch to Hollow, 5 Knee-ups (pull to arch each rep), 5 Knee-up + toe flick + refold and drive feet towards the floor pulling to arch each time

___________________________________________________________________________

Body Weight Only (BWO)
For time / 15 cap
100 Lunges
Walk/Jog/Run 400m
100 Push-ups
Walk/Jog/Run 400m

Foundations 
For time / 17 cap
50 KBS, 55/35 | 45/25
40 Goblet Squats, 55/35 | 45/25
30 Burpees, 25/15# plate
20 Cal Bike
10 Bear Complex 95/65 | 75/55

Conditioning 
4 Rounds / 3 min clock
10 Bar Facing Burpees
15/12 Cal Row
Max Clean & Jerks 135/95 | 115/80
*Score = total C&J's

Competition 
3 RFT
6/4 Ring Muscle-up / Masters:  Jumping BMU
10 Power Snatches 115/80 | 95/65
20 Box Jump Overs 24/20"

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Kicker
Rest 1 minute after your WOD
-then
AMRAP 1:  Bike for cals

Saturday, April 1, 2017

Deck of Cards

WOD

Teams of 2 or 3 / 1 works, tag in and out as needed

10 = 10 reps
Jacks = 11 reps
Queens = 12 reps
Kings = 13 reps
Aces = 14 reps
Jokers = 15 reps

___________________

AMRAP 12
Spades = Pull ups
Clubs = Push up
Hearts = Sit ups
Diamonds = Air Squats
Jokers = Burpees

AMRAP 4
Row as far as possible

-rest 2 mins

AMRAP 12
Spades = Deadlifts,
Clubs = Hang Power Cleans
Hearts = Front Squats
Diamonds = Shoulder to Overhead
Jokers = Hang Power Snatch
*96/65 | 75/55

-rest 2 mins

TABATA Bike