Zone WOD 2

Sally Squats

Rest

Run 1 Mile

Zone WOD 1

Jackie
1000m row
50 Thrusters #45
30 Pull ups

PREWOD
Skill/ Strength
Turkish Get Ups, work or get as heavy as possible with KB/ DB

METCON
10 minute AMRAP
20 Barbell Walking Lunges
20 Barbell Thrusters
20 Barbell Shoulder Press

Partner of two (guy/girl if possible)

Begin with a 7 minute AMRAP of team burpees (one person does a burpee and jumps over the next in line until they are now at the end of the line- thats one)

then

Partner of two (guy/girl if possible),
6 rounds
10 Squat Cleans (5 a piece(135/95)
400 m Run
20 Pull ups Alt. 10 reps

*score is burpees and times

STRENGTH
Clean 5 X 3 work up to 70/90% and then complete 5 rounds at that weight

12 minute cap
6 rounds
12 Front Squat (135/95)
30 Double unders
-when finished-
max rep muscle up/ pull ups until cap
* Score is time and muscle up/ pull ups

18 minute AMRep

3 Box Jumps 30/24
3 G2OH 75/45
3 OH Walking Lunge 75/45
6 Box Jumps
6 G2OH
6 OH Walking Lunge
… and so on

PREWOD
1-1-1-1-1-1-1
Deadlift 20 minutes

20 minute AMRAP
15 Chest to bar Pull ups
10 Back Squat (135/95)
5 HSPU (parallette bar abmat)

T2B

10-9-8-7-6-5-4-3-2-1

After each set complete a 50 meter farmers carry #70/#55

Rest 5 Minutes

4 rounds

30 Double Unders

10 Burpee Box Jumps #30/#24

MAX OUT
1-1-1-1-1-1-1
Back Squat

12 minute AMRAP
3 Power Snatch (165/105)
6 Push Jerk (165/105)
9 V-Ups

NOON ONLY

Practice HS Work and use it as a warmup for Diane.

Do the following:
4 sets: 3 HSPU + 10 sec HS Hold on the wall, rest as needed

Diane