10am and 11:30am WOD Classes, both are Full

Strength: Bench Press

WOD: Team no touch/ solo

AMRAP in 20 Mins
24/8 bent over Rows DB 35/20
48/16 single arm DB push press
96/32 sit-ups
200 m x 3 relay/ or solo 400 m run

Strength: Deadlifts

WOD for Time

800-600-400-200

Run/row

20-15-10-5

Deadlifts 225/155

Box Jumps 24/20

40-30-20-10

Scissor Kicks

Flutter Kicks

SYLB workout 1

Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbell snatches, left arm
♀ 35 lb. ♂ 50 lb.

Total reps

WOD

800-600-400-200
Run
16-12-8-4
Pull-ups or jump touches
24-18-12-6
Wall Balls or goblet squats
Sit-ups
Step lunges

WOD

3 rounds
3 clean and jerks 135/95 DB/ Jugs
6 Bar facing Burpees
12 T2B or 20 v-ups

Rest 1 Min

3 Rounds
4 Front Squats “ “
8 push-ups releases
16 double Unders or side go side jumps

Rest 1 Min

3 rounds
5 Hang power clean “ “
10 scissor jumps or lunges
20 1 leg scissor lifts (watch video)

WOD

800-600-400-200
Run
16-12-8-4
Pull-ups or jump touches
24-18-12-6
Wall Balls or goblet squats
Sit-ups
Step lunges

Strength: Hang Power Cleans

WOD

EMOTM for 18 mins
1st Min complex 3 Hang Power Cleans 3 Front Squats 3 push Jerks 135/95 DB 50/35 jugs ?
2nd Min 8 T2B or 12 K2C or 16 v-Ups
3rd Min 8 DB snatches 50/35 or 8 Goblet squats

Strength: Front Rack Lunges

WOD

21-15-9
Front Rack Lunges 95/65 DB 35/20×2 jugs
Box jumps
Burpees

Rest 1 Minute

9-15-21
Mountain Climbers
Front Squats same weight as lunges
Sit-up weighted

Strength: Thrusters

WOD

AMRAP in 18 Mins
10 thrusters 95/65 DB/35/20 jugs
5 pull-ups or 5 jump touches
20 double Unders or 20 side to side jumps
20 supermans
20 sit-ups
200 m run

5km

Strength: power cleans

WOD

AMRAP in 2O Mins
Murph Prep
5 Power Cleans 135/95 or 5 Hang Power Cl. DB/jugs
10 push-ups
20 Air Squats
30 V-ups