AMRAP love!

Part A:

12 min AMRAP

8 deads -245/155

6 T2B

8 BJ -28/24

Part B: Plank hold week 4 progression

Last WOD for Cast Iron participants

Part A: WB week 4 progression

Part B: 10 rds of

9 KBS 2/1.5

12 sit-ups

6 ring dips (men via MU)

Cast Iron Prep Work

Part A: L-sit hold week 4

Part B: 1000M row, 30 pistols/30 ohs lunges, 15 thrusters 155/105

Part C: HDST Hold week 4

Cast Iron Prep

Part A: DU week 4 progression

Part B: 4 cycle met-con

5 clean and jerks 135/95

10 pull ups

rope work

750 m row

then:

3 rds of

10 push jerks 185/105

2 rope climbs

Saturday Sunshine!

10 HDST

20 BJ 36/28

30 T2B

40 WB 20/14

50 KBS 2/1.5

50 squats

40 J.Lunges (20 per leg)

30 pull ups

20 H-R push ups

10 man makers 40/25

Cain's favourite!

Part A: 7-6-5-...1

Fr squats 225/135

MU

Part B: Plank hold week 3 progression

Part C: week 3 pull up progression 

Should of been a rest day

Part A: HDST Hold week 3 progression

Part B: Work up to a heavy full snatch

Part C: 9min AMRAP

6 v-ups

12 OHS 115/85

6 bar hop burpees

Oh my

Part A: DU progression week 3

Part B: 21-18-15-12-9-6-3

Pwr cleans 135/95

Pull ups

I love EMOM

Part A: L-sit hold week 3 progression

Part B: 6 min EMOM

4 squat clean thruster 165/105

Part C; 21-15-9

95/65 thrusters and ring dips (Men via MU)

Monday Madness

Part A: WB progression  week 3

Part B: 4 cycle met-con

3 min on 90 sec off, 4 cycles

8 KBS 2/1.5

8 BJ 24/20

8 Push ups

Benchmark "DT"

5 RFT

155/105

12 deads

9 hang cleans

6 push jerks

Pick Me!

In teams of 3

A:15 min establish 4 rep max bench (for each team member)

B: 15 min establish 4 rep max front squat (for each team member)

C: Max calories row in 1 minute (for each team member)

Score is total load times calories

No big deal

1-10

Pwr Snatch 115/85

T2B

10-1

Pwr cleans 115/85

pull ups

Benchmark "Diane"

A: Strict Pull Up EMOM week 2 progression

B: "Diane"

21-15-9

Deads 225/155 and HDST 

C:Plank HOLD  week 2 progression

WTF?

Part A: DU week 2 progression

Part B: Complete 50 reps of each movement, on the minute hit 2 MU, you must respect the following order:

KBS 2/1.5

Burpees

squats

V-ups

Come to train!

Part A: WB week 2 progression

Part B: 7 min EMOM

Fr squat (from the floor) 6 reps 235/140

Part C: WOD

21-15-9

HR Push Ups

2 Pood KBS

7s

Part A: L-sit hold week 2 progression

Part B: Work up to a heavy Pwr Snatch

Part C: 7 MIN AMRAP

7 Deads 135/95

7 Pwr Cleans 135/95

7 OHS 135/95

BOOM!

10-8-6-4-2

135 thruster

ring push ups

rest 5 min 

750 M row

score is total time from start to finish

Bring A friend!

With Only one athlete working at a time, complete the following work in the following order:

2000M row

200 DU

100 WB

80 Burpees

60 T2B

40 C2B Pull Ups

20 Man Makers 40/25