“Warm Up”

On the minute every minute for 5 minutes: 2 Overhead Squats + 4 Toes to Bar.

Then:

AMRAP in 12 minutes of:

4 Overhead Squats 135/95

5 Toes to Bar

6 Burpees over the Bar

Bench Press: 10-10-10-10

Then:

2 Rounds for time:

Run 800 meters

30 Push-ups

10 Hang Power Clean 185/125

Front Squat: 3-3-3-3-3

Then:

For time:

21 Thrusters 135/95

21 Pull-ups

15 Thrusters 115/80

15 Chest to Bar Pull-ups

9 Thrusters 95/65

9 Bar Muscle-ups

“Partner Cindy”

In teams of two, one partner working at a time, alternate movements to complete as many rounds as possible in 20 minutes:

5 Pull-ups

10 Push-Ups

15 Air Squats

Run 800 meters for time.

Rest 5 Minutes then:

4 Rounds for time:

Run 200 meters

10 Push Press 135/95

15 Burpees

On the minute every minute for 8 minutes: Power Clean + Hang Squat Clean.

Then:

For Time:

15 Squat Clean 185/125

20 Toes to Bar

12 Squat Clean 185/125

20 Toes to Bar

9 Squat Clean 185/125

20 Toes to Bar

Row 1k for time

Rest 5 Minutes

Then:

AMRAP in 10 minutes of:

7 Power Snatch 95/65

14 Step-ups 24/20

21 Sit-ups

For time:

Run 1 Mile

Then:

5 Rounds of:

5 Burpee Muscle-ups

20 Goblet Squats (choose load)

1 Minute Plank Hold

Deadlift: 3-3-3-3-3

Then:

For Time:

15 Deadlifts (225/155)

15 Deficit Handstand Push-ups

12 Deadlifts (255/175)

12 Deficit Handstand Push-ups

9 Deadlifts (275/185)

9 Deficit Handstand Push-Ups

6 Deadlifts (295/195)

6 Deficit Handstand Push-Ups

3 Deadlifts (315/205)

3 Deficit Handstand Push-ups

“Class WOD”

In teams of two, with one partner working at time, alternate between movements to complete

10 Rounds total of:

10 Push Press (115/75)

20 Air Squats

8 Hang Power Cleans (115/75)

”Beach WOD”

AMRAP 20:

Swim 50 Metes

10 Hand release push-ups

20 Air Squats

200 Meter soft sand run

“Filthy Fifty”

For Time:

50 Box Jumps (24/20 in)

50 Jumping Pull-Ups

50 Kettlebell Swings (1/.75 pood)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Presses (45/35 lb)

50 Good Mornings

50 Wall Ball Shots (20/14 lb)

50 Burpees

50 Double-Unders

Back Squat: 8-8-8 (build to a heavy set of 8)

Then:

5 Rounds for time:

8 Front Squats 135/95

5 Strict Pull-ups

5 Bar Muscle-ups

For Time:

Row 500 meters

21 Deadlifts 275/185

42 Push-ups

15 Power Clean 185/125

30 Push-ups

9 Power Snatch 135/95

18 Push-ups

Run 400 meters

Shoulder Press: 4-4-4-4-4

Then:

As many rounds as possible in 15 minutes:

10 Overhead Squats (95/65)

30 Double Unders

8 Toes to Bar

Reminder: Holiday Hours: Open Gym 8-10am ONLY!

For time:
Row 1000 meters

10 Squat Clean Thrusters 95/65

50 Sit-ups

10 Squat Clean Thrusters

50 Box Jumps

10 Squat Clean Thrusters

50 KB Swings (pick loading)

In teams of 2, with 1 partner working at a time, complete 5 rounds each for time of:

Run 200 meters

10 Deadlifts (205/135)

10 Burpees over Barbell

”Class Workout”

For Time, partitioned any way:

Run 1 mile

60 Pull-ups

70 Push-ups

OR

”Open Workout 20.5”

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

AMRAP in 17 minutes of:

4 Power Snatches 95/65

12 Sit-ups

12 Air Squats

3 Rounds for Time:

Run 400 Meters

15 Burpees 

15 Toes to Bar

10 Squat Cleans 115/80

Bench Press: 5-5-5-5-5

Then:

21-18-15-12-9-6-3 reps for time of:

Right Arm Dumbbell Shoulder to Overhead

Left Arm Dumbbell Shoulder to Overhead

Pull-ups

Box Jumps 24/20