METCON
6 rounds for time
6 Deadlift 225/135
6 Box Jumps 30/24
6 Bar-Facing Burpees
6 KB Swings 70/53
6 Med Ball Sit ups
6 Wall Ball

Open WOD 12.3

METCON
18 minute AMRAP
15 Box Jumps 24/20
12 Push Press 115/75
9 T2B

PREWOD

10 minute EMOM
5 Deadlift – Heavy
5 Strict Pull Up

10 Rounds for time
10 KB Snatch (alternate arms each round)
5 Burpees

14.1 Open WOD
10 minute AMRAP

30 double Unders
15 snatches (75 men/ 55 women)

 
STRENGTH
Back Squat 5 X 5 AHAP 15
5 rounds for time
15 Wall Ball
10 C2B Pull Up
5 Deadlift 275/165

Chipp-Chipp HOORAY!! 🙂
METCON
For time:
10 OH Squat 155/105
30 Burpee Box Jumps 24/20
5 Muscle ups
30 Burpee Box Jumps 24/20
10 OH Squat 155/105

PREWOD
20 minutes
1RM Snatch

10 minute AMRAP
30 Double unders
15 Snatch 75/55

FGB

Tabata
Pull ups
KB swings 1.5/1 pood

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes
must move to next station immediately for best score. One point is given for each rep, except on the rower where each
calorie is one point.

STRENGTH
Front squat 5 X 5 AHAP 15 minutes

For time:
Eva or Helen?

“Eva”
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

“Helen”
Three rounds

for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

PREWOD
3 rounds

10 OHS #65/45
10 Sit ups
10 HSPU
10 Dips

5 rounds for time:
10 Burpee to plate
20 OH Alternating Walking Lunge w/ plate #45/25
10 Toe to bar