Strength: 20 Min

5 X 3,2,1 Bench Press (+5# from last week)

MetCon: 4 Min AMRAP

1-Deadlift
1- Hang Power Clean
1- Front Squat
1- Push Press (115#/75#)

5 Burpees every time the bar is released on the floor

Rest 4 Min

4 Min Amrap

5 Squat Clean Thrusters (115#/75#)

5 Burpee over Bar

2013 Games Chipper (Teams of 3)

                50 Deadlifts  280/185     225/135

                60 CTB Pullups                    Pullups

                70 Cleans  190/135           155/95

                80 Pullups                            Ring Rows

                90 Snatches  140/85        115/65

                100 TTB                                 From ground, feet to bar

5-15-25

                KBS 60/35

                Goblet Squat 60/35

                V-Ups

                Buyout: 2000m Row

From Iron Eagle Challenge:

WOD#1

RxD Division

30 T2B’s
30 Game Style Pushups
80 ft Front Rack Lunge w/ 135/95

Partner 1 will complete all reps then hand off bar to Partner 2 who will perform same movements in reverse ending back at the rig with 30 T2B’s.

50 Situps (We will be using a band attached to J Hooks on the rig for judging standards)
30 Game Style Pushups
80 ft Overhead Lunge w/ Plate 45/25

Partner 1 will complete all reps then hand off plate to Partner 2 who will perform same movements in reverse ending back at the rig with 50 Situps.

9 Min Time Cap

WOD#3

RxD Division

For Time:
100 Double Unders
50 Burpees
50 Deadlifts 225/155
50 Box Jump Overs 24/20
50 Pullups
50 Wallball Shots 20/14

Athletes may partition reps however they choose, but must complete each movement before moving on.

Scaled Division

For Time:
300 Single Unders
50 Burpees
50 Deadlifts 155/115
50 Box Jumps Over or Step Up And Overs 24/20
50 Ring Rows
50 Wallball Shots 20/14 (Scaled Ladies use a lower target)

Athletes may partition reps however they choose, but must complete each movement before moving on.

15 Min Time Cap

Open Gym

5-6:30 am We are "Cleaning"

4-6:00 pm

15 minutes skill work:

Kipping and muscle up progressions

Then-6 minutes, tabata style – Max Rep Deadlifts 225/155  (Scale: 185/115)

                Metcon:  15 minute amrap

                                  6 Ring Dips

                                  12 Pullups

                                  18 Box Jumps 24/20

Warm up and mobility

Shoulders and hips for correct overhead position

Strength:

Every :90 for 21 minutes

                1 Snatch Grip Deadlift, 1 Hang Squat Snatch, 1 Overhead Squat

                Metcon:  21-15-9  (Scale: 15-12-9 or weight 95/55)

                                  OH Squat 115/75

                                  TTB

Partner WOD-one partner working at time

800m run   (relay style 400m)

                       60 burpee over bar

                        50 Front Squat (135#/95#)

                        40 Push Jerk 

                        30 Power Snatch

                        40 Push Jerk

                        50 Front Squat

                        60 Burpee over Bar

                        800m run  (relay style 400m)

10 min Mobility

Hamstrings and shoulders

-   Accumulate

10 rope climbs

2 min L-Sit (L-Sit progressions)

15 wall walks

             &  Gymnastic Goat work 

Strength:

Push Press 1rep max 15min

MetCon:

1.5 mile run