5 rounds

5 CLEAN THRUSTERS
7 T2B
9 PUSH UPS (HR)
11BOX JUMPS

Clean thruster at
115/75, 125/85, 135/95, 145/105, 155/115
Each round move up in weight.

WOD

20-10-5-10-20

Wall balls
SDHP 75/55

If you drop or stop, drop and do 3 burpees.

Rest 5 min

Then

Unbroken DU’s

Rx

10-20-30-40-50

Mod 1

5-10-15-20-25

Mod2

2-4-6-8-10

If you stop you must start that set over.

Buy in:
Tabata row: 20 sec of work 10 sec rest for 8 rounds.

Then

WOD

2-2-2-2-2-2-2

Clean and Jerks

I don’t know about the rest of you guys, but this is how I feel after I the stuff I ate yesterday. What was the one thing you just had to have yesterday, but you know you should not have?

WOD

12 minute AMRAP

3 ring pushups
6 Snatch
9 DU’s

Make up a WOD from earlier in the week, or Lift day.

Thankful to have all of you as our extended family!

WOD
3 rope climbs
31 HSPU
31 Situps
31 CTB+T2B (1CTB followed by 1 T2B= 1 rep)
31 DU’s
31 Man Makers (25/15)
3 MU’s
You can break up the 31 reps anyway you like, but you have to start with 3 rope climbs and end with 3 MU’s.
Example: You can do 10 HSPU and then go do your DU, or Man Makers, but at some point during the workout you need to go back and finish 21 HSPU or any unfinished reps. You can jump around as you like but the total reps for each movement must be completed before you move on to the MU’s) Sounds complicated, but so is EJ…hahaha

Can anyone guess how old KJ is?

WOD

5-4-3-2-1-2-3-4-5

Front squats 135/95
Hang cleans 135/95

Note: There will be NO WOD on Thursday night. Enjoy the time with your family and friends.

We will have a Tuesday night WOD at 5 pm to make up for Thursday night.

Skills: Ring Work (skin the cat, levers, L hold, iron cross)

WOD
6 rounds
10 Burpee pull ups
10 Sandbags lunges 45/35
1 Box jump ladder