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

PREWOD
3×1 Strict Press+ 2 Push press+ 2 Push Jerk+ 1 Split Jerk
AHAP consecutive reps

METCON
2 man team WOD (1 guy 1 girl if possible)
For time:
Guy- 25 Thrusters 95#
Girl- 25 Thrusters 65#
Guys & Girls- 5 Rope climbs
80 Team Burpees
*on the thrusters, the girl will hold the barbell in the hang position while the guy is doing thursters, once the guy complete 25 reps its the girl turn and the dude hold while she performs thrusters. Same with rope climbs. Girl will hold bar in the front rack while guy does his rope climbs.
** bar cannot touch the ground until all rope climbs are finished
***Both members will do 80 burpees together

Danny.

METCON
20 minute AMRAP
30 Box Jumps 24/20
20 Push Press 115/75
30 Pull ups

PREWOD (depends on the weather)
We had running for the Prewod but since it’s cold we can do burpees =]

As many reps in 10 mins as you can of:

30 Snatches, 75/45 lbs
30 Snatches, 135/75 lbs
30 Snatches, 165/100 lbs
Snatch, 210/120 lbs

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch,
the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can
be a muscle snatch, a power snatch, a squat snatch or a split snatch.

 
PREWOD
10×2 Front Squat w/ 3 second pause 🙂
10 minutes, perform one set every 1 minute if possible

For time:
30 Muscle Ups
*if you cant do muscle ups, or if you cant complete 30 in under 12 minutes then you do*
For time:
100 Pull ups
100 Dips
-break up however you want*