Monday

Main – WOD

Deadlift (5,3,3,3,1,1,1)

Metcon (Time)

5 RFT
5 HSPU
15 Whip ups
5 Box jumps (30″/24″)
compare to 2/3/14

Saturday

Main – Community WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:
10 Ground to over head 45/35
5 Box Jumps 20″
10 Overhead Lunges
5 Wall Balls 20/14

Saturday

Main – WOD

The Smokehouse (Time)

2 man team
10 Burpees
100 Thrusters (75/55)
10 Burpees
100 Sumo Deadlift High Pull (75/55)
10 Burpees
100 Push press/ Push Jerk (75/55)
10 Burpees
100 Front Squats (75/55)

Friday

Main – WOD

Thruster (5,5,3,3,3,3)

Metcon (AMRAP – Rounds)

EMOM 10min
10 Push ups
10 Pull ups
RX+ weight vest

Thursday

Main – WOD

L-Sit (3 sets of max time hanging )

Metcon (AMRAP – Reps)

In 15 Minutes:
Handstand walk the length of the gym:
with remaining time,
max reps squats and burps.
Partition squats and burpees as needed, JUST KEEP MOVING!
Score is running total of squats and burpees

Wednesday

Main – WOD

Chin up (10×3)

100 Thrusters for Time (Time)

Perform 100 thrusters in as little time as possible
95/65

Tuesday

Main – WOD

Clean Deadlift (3,3,3,3)

reset the clean position between each rep

Metcon (5 Rounds for reps)

Tabata
Ring rows
Push ups
10m Sprint
Jumpng lunges
Double unders

Monday

Main – WOD

Front Squat (3,3,3,1,1,1)

DU Bear (Time)

5 RFT
1 Bear complex (95/65)
30 Double unders
–Bear Complex consists of 7 sets of the following:
1 Power clean
1 Front squat (the power clean and front squat are 2 separate movements)
1 Push press
1 Back squat
1 Push press
this equals 1 repetition of the complex

Saturday

Main – Community WOD

Jumping for Joy (AMRAP – Rounds)

12 min AMRAP:
50 Jumping pull ups
10 Jumping lunges
10 Burpees

Saturday

Main – WOD

The 100’s (Time)

100 Wall balls 20#/14#
100 Chest 2 Bar Pull ups
100 ALT Pistols
100 KB Snatches (1.5/1.0)

:30 TIME CAP
This is a partner WOD, Partition reps as necessary