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3x
10 wall squats
inchworm
10 Tspine ext foam roller
W.O.D
8 rds
3 Power cleans+3 Front squats+3 Jerks 155/105
30 DU
" Post W.O.D.
Roll lower back
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3x
5/5 windmills
5/5 single arm OHS
Banded ER W.O.D
Power snatch+2 OHS-2ct pause EMOTMx8 min
Rowing/biking Nancy 5rds
5rds
500m row/.6 bike
15 OHS 95/65 Post W.O.D.
Roll quads
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Superman press
Banded ER- W.O.D
"3x
5/5 single arm DB bench
10 Strict pullups
15-20 GHD situps
12 min AMRAP
15 American swings 53/35
6/6 Single arm KB push Press 53/35
9 Box Jump overs 24/20
6 Ring dips
3 rope climbs Post W.O.D.
Roll lats and triceps
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DU relay
pigeon stretch
:15 squat/:15 rest
Front rack mobility W.O.D
Tempo Front squats 5x3
32x1
100 DU
3rds
12 DB Thrusters 50/35
12 Toes to bar
100 DU buy out
Post W.O.D.
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3x
10 wall squats
10 strict pullups
Inchworm W.O.D
5 min AMRAP
50/35 cal bike/row
21 Deadlifts 185/125(rx+225/155)
Max lateral burpees over bar in remaining time
rest 3 min
50/35 cal bike/row
15 Deadlifts 225/185(rx+275/185)
Max lateral burpees over bar in remaining time
rest 3 min
50/35 cal bike/row
9 Deadlifts 275/185(Rx+315/205)
Max lateral burpees over bar in remaining time Post W.O.D.
Roll glutes and low back
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Banded warmup
Front rack mobility
C&J skills W.O.D
"Clean and Jerk-EMOTMx8 min work up to 75%
Max effort mile run
Remainder of class to find 1rm" Post W.O.D.
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W.O.D
"Team Filthy Fifty"
25 min AMRAP
50 Box jump, 24/20 inch box
50 pull-ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders Post W.O.D.
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W.O.D
Tempo OHS 5x3 32x1
12 min AMRAP
15 OHS 115/75
40 Du
15 Toes to bar
40 Du Post W.O.D.
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W.O.D
2 Deadlift EMOTMx8 min up to 85%
1rd every 5 minx4
400m run
12 Deadlifts 225/155
15 KBS 70/53 Post W.O.D.
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400m run
Pigeon stretch
:15 squat hold :15 restx4 min
Banded ER W.O.D
"Fight Gone Bad"
3rds 1min max reps
Wallballs 20/14
Sumo Deadlift High Pull 75/45
Box Jumps
Push Press 75/45
Row calories
Rest Post W.O.D.
Roll quads and lats
