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8 Minute AMRAP

     5 squat cleans 

     5 push press


Rest 5 minutes

8 Minute AMRAP

     5 power snatch 

     10 pushups


SWOD- EMOTM for 20 min

First min- 4 back squats from the rack 225/153# masters 205/133#

Second min- 8 kb swings 70/53# 

Alternate between movements 

* you will have to partner up for the squat racks... work with some who does similar weight. One partner starts on the back squat and the other starts on the kb swings

WOD- death by 40ft shuttle run inside the box (10 mat widths)

1x40ft run the first min 

2x40ft run the second min

3x40ft run the third min and so on 

Until you fail, keep track of how many runs/minutes completed. Once u fail cheer the other members on

Count completed runs as reps

Hero wod Wednesday!!! 

"Abbate" for time

Run 1 mile sub 2k row
21 clean and jerks 155/103# masters 135/73#
Run 800 meters (the 800m run not two 400m runs)
21 clean and jerks 155/103# masters 135/73#
Run 1 mile sub 2k row 

WOD- 4 rounds for time 

3 deadlifts 275/193, masters 225/153#

5 bar muscle ups sub banded Mu sub 5 dips+5 pull ups

7 HSPU sub 7 sec hand stand hold sub 7 L-sit db press sub 7 pike push-ups 

The deadlift needs to be challenging! 

SMMF- 2 min max sit ups

Cool down- roll out quads 

WOD- 3 rounds for time 18 min cap or 17.5 clock will keep running for you


10 hang to over head 95/63# masters 75/43#

10 burpee box jump overs 24/20"

400m run 

SWOD- hang power clean 15 min cap

3-3-3-3-3... u don't count your first set as a working set until u reach 75-80% of your 1 rep. You have 15 min to do this. Once you hit a successful 3 rep add weight. 

9 AM Free WOD!

25 Minute AMRAP 

10 overhead plate walking lunges 45/25

400m run

10 weighted sit-ups 45/25

200m run

10 burpees

Fence run

(beginners pick your weight)



or run a mile at conversational pace, roll out, stretch

Don't forget!

 11AM Olympic class and 12 noon Gymnastics!

Open wod 17.5 

For time:

Ten rounds of :

9 thrusters 95/65-#

35 Double unders

Masters- 65/45# and double unders

Scaled-65/45# and singles 

SWOD- you can start with A,B, C or D and you don't have to alternate 

A. Weighted pull ups 10/9/8/7/6/5/4/3/2/1

B. Bench press 10/9/8/7/6/5/4/3/2/1

C. GHD sit-ups 10/10/10/10/10 sub strict K2 90

D. Barbell rows 10/9/8/7/6/5/4/3/2/1

Today is coach Kristina's birthday!! She wanted to program a wod!! Here it is!! You got this!! 

WOD- for time 40 min cap

Cash in 1993m row or run 2000m (800x2 + 400x1)
3 rounds
22 clean & jerks 135/93#, Rx+ 155/113# your shoulders are tired from the push press go lighter 
22 double unders sub 88 singles 
22 back squats 135/93#,  Rx+ 155/113# from the ground
22 kb swings 53/35# Rx+ 70/53#
Buy out 24 bar facing burpees 

WOD- five rounds for time 

1fence run

25 box Jumps 24/20"

25 Sit-ups

25 push press 135/93 masters 115/63#

WOD- 8 min AMRAP 

1 hang power snatch Rx+155/103#, RX 135/93# masters 115/73#

1 ohs 

1 squat snatch

1 ohs 

5 HSPU sub 5 wall walks sub 5 Barbell strict press

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