Saturday (Partner WOD)

Partner WOD:

Partner A does:
5 Hang Cleans (115/85)
5 Shoulder 2 OH (115/85)
5 Back Squats (115/85)

Partner B does:
Sit-Ups

Partners switch after Partner A is done with one round. 
Goal is to get to 525 total sit-ups.
Both partners must run 300 m after every 175 sit-ups.
There are 3 total runs: after 175 sit-ups, after 350 sit-ups and after 525 sit-ups
Wod ends with a 300 m Run. 

Friday

WOD:
15 Minute AMRAP:
 5 Thrusters (95/65)
10 Pull- Ups
15 Box Jumps (24/20)

Thursday

WOD:
30 Minute EMOM:
Minute 1- 1-2 Rope Climbs
Minute 2- 6 Back Squats (@70%)Minute 3- 6 HSPU’s
Minute 4- 9 Toes 2 Bar
Minute 5- 100 m Sprint

Wednesday

STRENGTH:
Clean and Jerk

WOD:
16 Minute AMRAP:
 8 DB Snatches (53/35)
 8 Single Arm OH Squats (53/35)
10 Burpees

Tuesday

STRENGTH:
Bench Press / D-Bell Curls

WOD:
21*15*9*15*21*
Push Press (115/85)
Bent Over Rows (115/85)
Sit-Ups

*=Run 150 m

Monday

9:00am Class only (Open Gym Rest of the Day)

Partner WOD:
5 Rounds:
20 Front Squats (95/65)
30 Front Rack Lunges (95/65)
40 Wall Balls (20/14)
50 KB Swings (53/35)
60 Box Jumps (24/20)

One partner works while one partner rests.  Split reps evenly.

Saturday (PARTNER WOD)

PARTNER WOD:
“12 Days of Christmas”
1) Bear Complex (95/65)
2) HSPU’s
3) SDHP (95/65)
4) Box Jumps (24/20)
5) Power Snatches (95/65)
6) Air Squats
7) Toes 2 Bar
8) Burpees
9 Hang Cleans (95/65)
10) Deadlift (95/65)
11) Ring Dips
12) Thrusters

One partner chips away at the movements while the other partner Runs 150 m.  The wod is performed just like the song. Dont worry we will explain.

Friday

WOD:
10 Rounds:
 5 Clean and Jerks (135/95)
 6 Wall Balls (20/14)
 7 HRPU’s
Rest 1 Minute

Thursday

STRENGTH:
EMOM
Deadlift/HSPU’s

WOD:
18 Minute AMRAP:
 3 OH Squats (95/65)
 6 OH Barbell Lunges (95/65)
 9 Ring Dips
12 Box Jumps (24/20)
Run 200 m / 25 Double Unders