Strength power cleans

WOD

18-15-12-9
Power Cleans 135/95
T2B
Overhead step lunges DB 50/35
800-600-400-200
Run

Strength: Thrusters

WOD

AMRAP in 20 Mins
8 thrusters 95/65
8 pull-ups
400 m run

10am Team WOD no touch

11:30am Team WOD no touch

Foundations 1pm -3pm

Strength: Dealifts

WOD: CEC

AMRAP in 10 Mins
10 bench push-up
10 bench dips
10 prison squats
20 sit-ups

WOD 2

AMRAP in 10 Mins
7 deadlifts 225/155
7 T2B
200 m run

Strength: Hang power clean

WOD

AMRAP in 16 Mins
Alt Rds
3 hang power cleans 135/95
3 C2B
6 burpees
18 K2C
100 m run

Strength: Back Squats

WOD

EMOTM for 18 mins
1st Min 5 back squats 135/95 games style
2nd Min 20 1-arm bicep curls 35/20 10r 10L
3rd Min: 30 kickouts

Strength: Front Rack Lunges

WOD

3 rounds
600 m run
15 front rack lung steps 115/75 (game style)
15 push-ups
30 later jumps over bar
30 sit-ups

Strength: Clean and Jerk

WOD

AMRAP in 18 Mins
2 clean and Jerks 135/95 games style
6 pull-ups (same bar)
12 DB reverse Front Rack lunge steps
24 baby crunches
200 m run

10am Team WOD Class “no touch”

11:30am Team WOD “no touch”

Strength: deadlifts

WOD

AMRAP in 20 Mins
8 deadlifts 225/155
8 Alts DB snatches 50/35
24 supermans
24 sit-ups
400 m run