Warm-up: 3 Rounds
10 Burgener’s (P.V.C.)
10 Push-ups (Games Style)
10 K2E
Power Snatch Demo By Coach B’s daughter……
W.O.D. 5 R.F.T.
5 Deadlifts 85-90% of 1 RM
10 Box Jump(ing) Pull-ups
or
5 – 275lb Deadlifts
10 Burpees
Strength/Skill – •Front Squat – 65%x6, 70%x5, 75%x3, 70%x5 Don’t max out!! 5 – Wall Climbs 10 – Deadlifts 315/225 15 – Bar Facing Burpees 20 – C2B Pull-ups 25 – Pass Through’s 30 – KB Swings 53/35 35 – Wall Balls 20/14 40 – D/U’s 45 – K.B. Walking Lunges 53/35 (One Bell) 50…
Strength/Skill – 10 Mins. of Handstands : Holds, Push-ups or deficits or walk for new max distance!! 3 R.F.T 10 S.D.H.P’s 115/63 10 Left arm O.H. Walking Lunge 45/25 10 Hang Power Cleans 115/63 10 Right arm O.H. Walking Lunge 45/25
Don’t forget to wear your blue!! Partner WOD 30 Min AMRAP 8 RDS each 1 Rope climb 17 DB Snatches 20 Burpees
Every 1:30 for 7 sets (10:30min) 1 Power snatch + 1 Sq. Snatch + 2 OHS Build to a heavy complex AMRAP 20: 75 Wallballs (20/14) 60 Box Jump Overs 24/20 45/30 Cal Row 30 T2B 15 Ring Muscle-Ups (30 Pull Up + 20 Dips, 45 Ring Row + 20 Dips)
Strength/Skill – 10 mins to work on D/U’s or Rope Climbs. If you do not have one of these now is the time to work on it!! 21-15-9 reps for time of: Deadlifts @ 225/123, Front Squat @ 185/93, Power Snatche @ 135/63 One barbell only. Strip weights as you go. Bar loading – 235…
Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go…