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WOD:

Strength - Hang Power Clean 2-2-2-2 (Bar cannot touch ground between reps)

Met Con - Partner Workout - max reps/fastest time

4 Rounds of:

Row 300m

Max Hang Power Cleans #95/65

-Partner's will be at either station and switch upon completion of the row.

-Each partner will row 1200m in total.

-Add up total amount of Hang power cleans done between both partners.

WOD Tomorrow:

CrossFit Games Open Workout 13.3

12 minute AMRAP of:

150 Wall Balls #20lbs/10Ft - #14lbs/9Ft

90 Double Unders

30 Muscle Ups

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WOD:

Strength - Front Squat 3x5

Met Con - 3 minute AMRAP x 3 - Rest 3 minutes after each round

12 KB Swings #2/1.5 pood

12 Overhead walking lunges #45/25lbs

WOD Tomorrow:

TBD by the games workout

WOD:

Clean & Jerk - Perform 1 rep every 45 seconds for 8 Rounds (Go as heavy as possible)

&

3 rounds for time:

15 Pull-ups

10 Clean & Jerks #135/95

WOD Tomorrow:

Strength - Front Squat 3x5

Met Con - 3 minute AMRAP x 3 - Rest 3 minutes after each round

12 KB Swings #2/1.5 pood

12 Overhead walking lunges #45/25lbs

Future Games competitor Matthew

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Happy Birthday Michelle Fallis!!!

WOD:

Strength - Back Squat 3x5

Met Con - Annie

For time complete 50-40-30-20-10 of:

Double Under (Double under attempts OR 5x the amount for singles)

Sit-ups (anchors allowed)

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WOD Tomorrow:

Clean & Jerk - Perform 1 rep every 45 seconds for 8 Rounds (Go as heavy as possible)

&

3 rounds for time:

15 Pull-ups

10 Clean & Jerks #135/95

WOD:

6 sets - 1 Hang Power Snatch + 1 Hang Squat Snatch + 3  Overhead Squats

(As heavy as possible without dropping the bar)

Met con - 8 minute AMRAP

15 Wall Balls #20/14

15 Medicine Ball Cleans #20/14

*on the minute perform 4 burpees

WOD Monday:

Strength - Back Squat 3x5

Met Con - Annie

For time complete 50-40-30-20-10 of:

Double Under (Double under attempts OR 5x the amount for singles)

Sit-ups (anchors allowed)

WOD:

CrossFit Games Open Workout 13.2

10 minute AMRAP of:

5 Shoulder to overhead #115/75

10 Deadlifts #115/75

15 Box Jumps #24/20

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WOD Tomorrow:

6 sets - 1 Hang Power Snatch + 1 Hang Squat Snatch + 3  Overhead Squats

(As heavy as possible without dropping the bar)

Met con - 8 minute AMRAP

15 Wall Balls #20/14

15 Medicine Ball Cleans #20/14

*on the minute perform 4 burpees

Happy Birthday Lara Ferretto!

WOD:

Part 1: 5 Rounds of 1 minute on: 1 minute off - Row for max Meters

(Record each meters total from every round and add them up at the end. If you use the running tally on the rower it is not accurate for what we are trying to compare. The goal is to go at a full sprint each time and not lose more than 10 meters each round)

Part 2: 5 Rounds max effort ring dips - Record total (rest as needed)

Part 3: GHD sit-ups - 50 reps for time (if you have never done this before the coach will help decide how many you will do)

*These 3 parts can be done in any order

WOD Tomorrow:

CrossFit Games Open Workout 13.2

10 minute AMRAP of:

5 Shoulder to overhead #115/75

10 Deadlifts #115/75

15 Box Jumps #24/20

WOD:

Strength - Jerk - 2-2-2-2-2-2

Met Con - Death by Thrusters #95/65

With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

WOD Tomorrow:

TBD

Happy Birthday Doug Lennox!

WOD:

Part 1 - Tabata Double Unders

Part 2 - 15 minute AMRAP of:

5 Deadlifts #315/220

10 Toes to bar

*This weight should not be taken lightly, it is meant for the competitive athlete. Scale accordingly!

WOD Tomorrow:

Strength - Jerk - 2-2-2-2-2-2

Met Con - Death by Thrusters #95/65

With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute... continuing as long as you are able.

Use as many sets each minute as needed.