4 RFT

30 GHD sit-ups

5 BMU

30 DB snatch 50/35

5 BMU

30 BJO 24"/20"

A: On the 2 mins x 10 

Full snatch doubles at increasing loads

B: Squats

6x5

Start at 60% and aim to finish your last set around 85%

6 minutes on 3 mins off x 4

AMRAP and Pick up where you left off

24/20 cal row

18 Lunges with DBs in Front Rack 50/35

12 T2Bs

9 HSPU

5 rounds of : 45 seconds on 45 seconds off -

40 DU AMRAP Power cleans at 155/105

Rest 3 minutes

4 rounds of: 75 seconds on 75 seconds off

45 DU 8 Power cleans at 155/105 AMRAP C2Bs

Rest 3 mins

2 rounds for time of

45 DU 8 Power cleans at 155/105 12 C2Bs

Part A:

Start with 50/40 cal row

then

1-10 reps of:

Sumo deadlift high pulls 115/85 and

HSPU

Finish with another 50/40 cal row

Part B: "Bench Press"

10 @60%
8 @70%
6 @80%
4 @85%
2 @90%
10 @60%

Partner WOD

AMRAP in 24 minutes

Switching as needed

24 Cal row

2 Rope Climbs

36 DB deadlifts 50/35lbs

2 rope climbs

48 DB Thrusters

2 rope climbs 

Part A For time:

10 Rounds of

2 wall walks

3 Sandbag cleans (150#/100#)

4 BBJO at 24"/20"

Part B: 10 minutes of mobility:)

4 x 5 minutes of work followed by 3 min rest.  

AMRAP and pick up where you left. 

18/15 cal row

9 Ring Dips

6 Bar MU
3 Double arm Devil Press 50/35

Part A: Snatches

On the 2 minutes x 10

3 full snatches at increasing loads

Part B: Back squats

5x6 at increasing loads.

Start at roughly 60% and work up on every set with the aim of finishing a little above 80%

On the 10 minutes x 3

Score is total rest

50 DU

25 DB snatch 50/35

25 WBS

20 T2Bs

25 WBS

25 DB snatch

50 DU

6 rounds of : 30 seconds on 30 seconds off -

7 thrusters 115/85

AMRAP Bar Hop Burpees

Rest 3 minutes

Then 4 rounds of: 60 seconds on 60 seconds off

7 thrusters 115/85 7 Bar hop burpees

AMRAP C2Bs

Rest 3 mins

2 rounds for time of

7 thrusters 115/85 7 Bar hop burpees 14 C2Bs

Snow day, classes are cancelled.

Your home WOD… shovel your walks and driveways, don’t forget to brace your core.

See you all tomorrow,

Part A: Bench maintenance work

4x5 at 80%

Part B: 12 Min AMRAP

6 Gym width shuttle runs (there and back is 1)

6 lateral burpees over DBs

12 (6 per side) Single arm Hang clean and jerk 50/35

In teams of two switching as needed!

Complete:

50 Cal Row
50 Box Jump Overs 24"/20"
50 Cal Row
40 Burpee Box Jump Overs
40 Cal Row
40 DBL DB Box Step-overs 50/35lbs
30 Cal Row
30 DBL DB Burpee Box Step-overs
30 Cal Row
20 DBL DB Devil Press! 

20 MIN AMRAP

Start with: 

10 cal row

1 wall walk + 2 HSPU

1 BM

*After each completed round the next round goes up by 5 cals, 1 (wall walk+ 2 HSPU) and 1 BM.

How far can you get?

On the 3 mins x 10

8 BBJO at 24/20

6 Squat cleans thrusters at 135lbs/95lbs

4 RMU

The goal is to get the work done for all ten rounds. If you can't finish a round in the allocated time window, take a recovery round and get back in and try and hold on until the tenth round. Good luck!

A: 1 Power snatch + 1 low hang snatch + 1 OHS

On the 2 mins x 10 at increasing loads

B: Back Squats -

4 x 8 at increasing loads. 

Goal is to work up to a hard effort that should be close to your 80%.

7 minutes on 3 minutes off x 3

AMRAP and pick up where you left off

63 DU

21 WB

21 GHD sit-ups

21/18 Cal row

2 min on, 2 min off x 7

10 gym width shuttle runs (there and back is 1)

AMRAP with the remaining time:

"DB DT" at 50/35

12 DB deadlifts

9 DB hang cleans

6 DB jerks

• Start each AMRAP where you left off. Your score is total rounds +reps.

Complete as many rounds and reps as possible in 20 minutes of:
20 burpees
20 air squats
20 box jump-overs 24"/20"
20 air squats
20 toes-to-bars

In teams of two switching as needed:

60 Deads at 225/155

60 WB

60 Cal row

60 HSPU

Immediately into 21-18-15-12-9-6-3 of Thrusters 95/65 and Burpees