21/15/9
Bench 3×5 @ 80-85% 8 min cap 21/15/9 Deadlift 315/225 CTB pull-ups
12 min AMRAP
Back squat 3×5 80-85% 12 min AMRAP 20 swings 20 sit-ups 20 box jump (24/20) 20 shoulder to overhead (135/95) 20 bar over burpees
Fight Gone Bad style
Warm up Form two lines Each athlete performs the movement down the length of the Floor then jogs back and tags the next person in line Lunges High knees Butt kickers Crab walks Side shuffle
5 min AMRAP
Warm up 800 meter run Skill prowler drives WOD 3 min max effort prowler drives 180/90 Rest two minutes then 5 min amrap 10 pull-ups 5 toes to bar
10 min AMRAP
Warm up 2 min jump rope 3rnft 5 medball cleans 5 push-ups 5 sit-ups Skill TGU sled pulls WOD 10 min amrap 20 yard sled pulls Rx 180/115 ct 220/135 10wall balls Rx 20/14
12-9-6
Kill a Friend WOD Tuesday Warm up junk yard dog Skill work Kettle bell swings Db strict press WOD for time 12-9-6 Russian swings Rx 1.5/2 ct 2/? Db strict press 35/25 ct 45/35
Olympic Lifting Total
Olympic Lifting Total 3 attempts to find max Snatch and max Clean and jerk Kill a Friend WOD Warm up Matt trips Partner WOD Angie 100 pull-ups 100 push-ups 100 sit-ups 100
Isabel
Snatch 10×1 Isabel