“Warm up”

Every minute on the minute for 7 minutes: Deadlift x 3 reps. (Work up to around 75-80 percent effort)

Then:

Complete as many rounds as possible in 15 mins of:

9 Deadlifts, 155/105 lbs

12 Hand Release Push-ups

20 Goblet Squats, 53/35 lbs

For time:

30 Toes-to-bars

24 Dumbbell Snatches, pick load

18 Weighted Step-ups, pick load

24 Toes-to-bars

18 Dumbbell Snatches, pick load

16 Weighted Step-ups, pick load

18 Toes-to-bars

12 Dumbbell Snatches, pick load

14 Weighted Step-ups, pick load

21-15-9 reps, for time of:

Push Press 135/95

Burpee Box Jump Over 24/20

Reminder: Holiday Hours: OPEN Gym 7:30am-10am ONLY.

5 Rounds for time:

30 Air Squats

10 Hang Power Cleans 135/95

16 Weighted Sit-ups (choose load)

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

30 Clean and Jerks 115/75

40 Box Jumps

30 Strict Pull ups

2 Minute Plank Hold (together)

30 Strict Pull ups

40 Box Jumps

30 Clean and Jerks 115/75

For time:

Row 800 meters

50 Thrusters 75/55

50 Burpees

“Warm up”

Every minute on the minute for 8 minutes: Power Clean 1-2 reps.

Then:

AMRAP 13 minutes:

Run 200 meters (shuttle run)

5 Power Cleans 185/125

9 Toes to Bar

3 rounds for time of:

100 Single Unders

25 Pull-ups

25 Weighted Push-ups 25/10 lbs

35 AbMat Sit-ups

As many reps as possible in 12 mins of:

Power Snatch, 115/80 lbs, 1 minute

Wall Ball, 20/14 lbs, 1 minute

Power Snatch, 115/80 lbs, 2 minutes

Wall Ball, 20/14 lbs, 2 minutes

Power Snatch, 115/80 lbs, 3 minutes

Wall Ball, 20/14 lbs, 3 minutes

5 rounds for time of:

20 Kettlebell Swings 53/35

8 Burpees

12 Front Rack Lunges 115/80

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

60 Power Clean and Jerks 95/65

100 Lunges

80 Pull-ups

100 Sit-ups

80 Wall Ball

4 rounds, 1 min per station, for max reps of:

Row Calorie

Weighted Step-up, 53/35 lbs

Double Under

Air Squat

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

3 Rounds for time:

Run 200 meters

12 Deadlifts 225/155

21 Burpees

4 rounds, each round for time, of:

10 Squat Cleans 135/95

15 Pull-ups

20 Push-ups

25 AbMat Sit-ups

Rest 2 mins between each round.

Every minute on the minute for eight minutes:

Push Press + Pusk Jerk x 2 reps.

Then:

Complete as many rounds as possible in 12 mins of:

12 Shoulder-to-Overheads 95/65

10 Toes-to-bars

30 Double Unders

Reminder: Holiday Hours: Open gym 7:30am-10am Only!

For time:

40 Wall Balls 20/14

30 Box Jumps 24/20

40 Wall Balls 20/14

30 Box Jumps 24/20

20 Overhead Squats 95/65

50 Double Unders

20 Overhead Squats 95/65

50 Double Unders

In teams of 2, with 1 partner working at a time, alternate movements to complete:

10 Rounds for time of:

9 Thrusters

9 Burpee Box Jumps 24/20

Row 15 Calories

Beach WOD

For Time:

• 200m Sand Run

• 75 Air Squats

• 25m Swim

• 50 Push-ups

• 25m Swim

• 40 Burpees

• 25m Swim

• 40 Walking Lunges (20/leg)

• 25m Swim

• 30m Crab Walk (15m forward, 15m backward)

• 25m Swim

• 200m Sand Run

*beach wod will be held at public beach and start at 7:30am

For time:

Run 800 meters

50 Pull-ups

30 Push Jerks 115/80

50 Sit-ups

50 Push-ups

100 Air Squats

30 Hang Cleans 115/80

21-15-9 reps, for time of:

Squat Clean 135/95

Toes-to-bar

Reminder: Holiday Hour Classes 6:15am, 7:00am, 12:00, and 4:45pm.

5 rounds for time of:

16 Overhead Lunges 45/25

14 Burpees

12 Kettlebell Swings 70/53