Strength:

25 minutes to establish a 1RM Bench Press

WOD:

10 min EMOM

100m run

As Many Man Makers as Possible In Remaining Time 40-50#/25-35#

Score: 1RM Bench Press + # Man Makers

Warm Up: 400m class run then red light green light then squatting and shoulder mobility

Skill: 3 x 3 push press try to add a little more weight to last week

WOD:
5 rounds of
6 push press
6 front squats
6 push jerks

A) Complex; Power Clean, Hang Clean, Push Jerk, Split Jerk.

Find heaviest for the day (you aren’t done until you fail at least twice.)

B) CF Metcon

C) Front Squat; 5 sets of 2 @ 85%

Hearts: 200m MB run 20#/14#

Spades: 2 rope climbs (sub 15 ring rows)

Clubs: 10 jumping squats (sub air squats)

Diamonds: 10 push-ups

Ace: 10 tire flips

King: 2 Plate Push down & back 45#/25#

Skill:

12 min E2MOM

1 Power Snatch + 1 Snatch

0-4min: 80%

4-8min: 85%

8-12min: 85%+

Depending on form

WOD:

12 (American) KB Swings 53#/35#

12 Box Jumps 24/20

A) CF Metcon

B) Swim 50m x 4 rest completely between sets

A) Thrusters: 5 sets of 5 (135/95)

B) CF Metcon

C) Bar complex; pull up, chest to bar, bar muscle up (kipping ok); 10 min for max reps.

Skill:

15 minute clock

**People’s choice to work on a weakness: rope climbs, double unders, handstands, pull ups, etc.

WOD:

400m run

20 Burpees w/ Plate

30 Russian Twists

40 OH Lunges

Strength:

2.2.2.2.2 Front Squat

WOD:

5 Power Cleans 155#/115#

10 MB Get Ups 20#/14#

15 Wall Balls 20#/14#

15 min AMRAP

Score: Heaviest FS double & # rounds + reps