PARTNER WOD Partner 1 must complete all the movements in the round before partner 2 can begin their round. Complete as many rounds as possible in 15 minutes BURNER, FITNESS, RX (all the same) Shuttle Run 30m (5m increments) Air Squat 15 reps DB Clean and Jerk 5 reps, as
3 Rounds for Time BURNER 1 Bear Complex 95/65 10 Wall Ball Shots, 14lbs 9ft/8ft 11 Jumping Pull-ups 11 Dips between Boxes FITNESS 1 Bear Complex 135/95 10 Wall Ball Shots, 20lbs/14lbs 9ft/8ft 11 Jumping Bar Muscle-Ups RX 1 Bear Complex 155/105 10 Wall Ball Shots, 30lbs/20lbs 10ft/9ft 11 Bar
Complete as many reps as possible in 12 minutes BURNER 12 Hanging Knee Raises 12 Kettlebell Russian Swings, 53/35 FITNESS 12 Knees-to-Elbow 12 Kettlebell American Swings, 53/35 RX 12 Toes-to-Bar 12 Kettlebell American Swings, 70/53 Post reps to comments.
Hang Power Snatch 5-5-3-3-3-1-1-1 Then, Hang Squat Snatch 5-5-3-3-3-1-1-1 Post loads of each set to comments.
Using one bar for all three lifts complete for time: BURNER 50 Burpees Then, 10-9-8-7-6-5-4-3-2-1 1/3 Body weight deadlift 1/3 Body weight bench press 1/3 Body weight power clean Then, 50 Burpees FITNESS 300 Single Unders Then, 10-9-8-7-6-5-4-3-2-1 3/4 Body weight deadlift 3/4 Body weight bench press 3/4 Body weight
Rest Day Closed
NO NUTRITION 10am-11am Mobility with Coach Carla 11am-12pm Open Gym 12pm-1pm Olympic Lifting w Coach Bobby 1pm-2pm Open Gym ON RAMPS AVAILABLE
Complete as many rounds and reps as possible in 9 minutes BURNER Front Squat 5 reps, 95/65 5 Box Step Ups, 20″ FITNESS Front Squat 5 reps, 115/75 5 Box Jumps, 24″/20″ RX Front Squat 5 reps, 155/105 5 Box Jumps, 30″/24″
Complete as many rounds as possible in 9 minutes BURNER 5 Strict Banded Pull-ups 10 Burpee-broad-Jumps 15 lunge steps FITNESS 5 Inverted Rows 10 Burpee-Broad-Jumps 15 lunge steps RX 5 Strict Pull-ups 10 Burpee-Broad-Jumps 15 lunge steps Post rounds.
Matt 16 For time: 16 deadlifts, 275 lb. 16 hang power cleans, 185 lb. 16 push presses, 135 lb. Run 800 meters 16 deadlifts, 275 lb. 16 hang power cleans, 185 lb. 16 push presses, 135 lb. Run 800 meters 16 deadlifts, 275 lb. 16 hang power cleans, 185 lb.