3/18

Skill: 20 min cap

full clean and jerk

Going for a new PR here people!

3-3-2-2-2-1-1-1

WOD
15 min cap
200 m ovhd plate carry 45/25
40 see the lights 45/25
35 goblet squats 50/35 (DB or kb)
30 overhead walking lunges 45/25
200 m run

2/22

Partner WOD 18 minute AMRAP
100 yard front rack lunge 95/65
30 deadlifts 275/155
30 handstand push-ups
60 hang power cleans 95/65

Same bar should be used the entire WOD. Weights get changed out by the athlete while the clock continues to run, so you better be fast!
*if there is someone who has no partner then the rep scheme will be cut in half.

6/13

Skill:
Strict Press
95×3, 45×3
115×3, 55×3
135×3, 65×3
155×3, 75×3
185×3, 85×3
205×3, 95×3
At Highest completed weight, do 4 more sets of 2­-3

WOD:
Row 500 M
20 Deadlift 275/185
30 KB Snatch 53/35
400m Ovhd Carry 135/95

2/21

Nobody is going to like this one!

Skill:
Snatch balance
10×1

WOD 12 min AMRAP
20 snatch(power or full) 135/95
50 toes to bar
60 yard handstand walk

6/11

Skill: 20 min
front squat w 5 second pause at the bottom

3-3-3-3-3-3-3-3

WOD:
8 min AMRAP
30 BF Burpees
40 OVHD Squats 95/65

This one is going to be fun…