Strength- Barbell Curl and Press  4 X 8  - Yes, we are doing curls, gotta keep those beverage drinking muscles functional!

WOD-  3 Rounds for Time

30 Shoulder to Overhead (115/75)

20  Box Jumps (24/20) with air squat on top of box

10 Burpee Pullups (Scale use box to step up and jump/pull your chin over bar, no bands)

Strength-  Back Squat   8/6/4/2/20

WOD-  150 KB Swings  (70/40)

Each Time you rest you must do the following

1st Drop-  2 Burpees

2nd Drop-  4 Burpees

3rd Drop- 6 Burpees

Etc. Etc

Strength-  Clean and Jerk Max

WOD-  Odds/Evens 20 minutes

Odds-  8 Parallett Pushups

            8 Double Jumps Over Paralletts (Over both and Back 4 times)

Evens-  10 WBS (20/14)

              10 Horizontal Chest to Bars

Strength-  Pause Bench Press-  5 X 5

Members choose two of the following benchmarks and rest 5-10 minutes between workouts

Fran-  21-15-9  Thrusters (95/65) and Pullups

Elizabeth  21-15-9   Power Cleans (135/95) and Ring Dips

Grace   30 Clean and Jerk (135/95)

Isabel 30 Snatches (135/95)

Jackie  Row 1000m, 50 Thrusters at 45lb, 30 pullups

Karen   150 WBS (24/20)

Strength -hang squat snatch 5 EOMOM for 5 rounds

Wod 5 rounds of

15 ring dips

15 back extensions

5 HSPU

15 Up/Downs

Amrap each of the following for 2 min with 1 min rest between

Ab mat situps

Toe to rings (must make contact)

Double unders

Total all reps to add to WOD 

WOD

Row 100 calories and Amrap with remaining time of 18 minutes 

10 power cleans (135/96)

10 dead lifts 

10 alternating front rack lunges

Add all reps to pre WOD reps and post total

Strength -  5 Strict Pullups and 5 Strict Presses (off the Floor) EMOM for 8 minutes

WOD-

RUN 800m

2 Rounds of

25 HR Clap Pushups

25 Horizontal Chest to Bars(Rx feet on Box)

25 Air Squat into Tuck Jump (knees to Chest)

Run 400m