TUESDAY 01.09.2018

A. Every 4 minutes, for 20 minutes (5 sets):
4 Power Cleans
immediately followed by…
12 Front-Racked Alternating Reverse Lunges

Build over the course of the 5 sets to the heaviest complex you can handle.

B. “Elizabeth”
21-15-9:
Cleans (Power Clean is OK) 135/95
Ring Dips

MONDAY 01.08.2017

A. In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes:
50 Air Squats
40 KB Swings 53/35
30 Shoulder to Overhead 95/65
20 Burpees
10 Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kb swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

FRIDAY 01.05.2018

A. Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch

B. Every 2 minutes, for 6 minutes (3 sets):
4-Position Halting Snatch Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)

C. 5 Sets for max reps:
30 seconds of Rowing (for calories)
Rest 30 seconds
30 seconds of Box Jumps 24/20
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds

THURSDAY 01.04.2018

A. Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press – 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

B. Every 3 minute, for 6 minutes (2 sets):
Push Press – Max Reps @ 80-85% of today’s 1-RM

C. “Helen”
3 Rounds for time:
400m Run
21 KB Swings 53/35
12 Pull-Ups

WEDNESDAY 01.03.2018

A. EMOM 8:
Odd Min: 20 Sec L-Sit
Even Min: 3 Strict Weighted Pull-ups

B.”The Boo” B-Day Wod
3 Rounds For Time:
29 Unbroken Wall Balls
29 Sit-ups
3 Power Cleans 185/125
1 Shoulder to Overhead 185/125

** Wall Balls must be Unbroken. If you stop at ANY Point, even if your just holding the ball and resting, you must immediately do 3 BURPEES. For Boo Weight : 225/155 Rx+

Optional Cash Out: 29 Bar Facing Burpees