WOD

Front Squats
5-5-5

then…

Rounds of 21, 15 and 9 reps for time of:
– Front Squat (use 70-75% of today’s 5-RM)
– Knees to Elbow
(Take barbell from the floor if you are capable of doing so.)

Five sets of:

Deadlift x 5-7 reps @ 31X1

Rest 20 seconds

Push-Ups x 10-25 reps @ 1010

Rest 3 minutes;

then…

5 rounds for time of

– 20-Yard Suicide Sprint (5 out & back, 10 out & back, 15 out & back, 20 out & back)
– Dumbbell Ground to Overhead x 10 reps (35/25)

Four Sets of:
Push Jerk x 4-6 reps @ 20X1
Rest 90 seconds
Hollow Rocks x 20 reps
Rest 90 seconds;
and then,

“Helen”

three rounds for time of:

– 400m run

– 21 kettlebell swings (1.5/1)

– 12 pull-ups

“Elizabeth”

21-15-9 reps of:
– Clean 135 pounds
– Ring dips

Saturday Free Community Workout

For time:

– 100 pull ups/ring rows

– 100 push ups

– 100 squats

– 100 sit ups

– 400 m run (together)

* partner WOD, only one partner is working at a time and reps don’t have to be equal between the two

50x Deadlifts (135#/95#)
20x KB swings (53#/35# KB)
50x Sit-ups
20x KB swings
50x Knees 2 elbows
20x KB swings
50x Box jumps (24’/20′)
20x KB swings

AMRAP in 20 min of…

– 5 thrusters (95/65)

– 10 renegade rows

– 5 burpees

– 10 DB lunges

Five sets of:
– Shoulder Press x 4-5 reps @ 2011
– Rest 90 seconds
– L-sits accumulate 45 seconds
– Rest 90 seconds

then…

With a 2:30 running clock perfom 4 sets of

– 400 m run

– As many double unders as possible in remaining time

– rest 2 min