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
1k Row
Clean and jerk 10×1. Skill work, gymnastics Row 1k for the board
WOD
20 cal row 30 burpees 40 db g2o (45/35) 50 t2b 100 ft. Oh walking lunge (45/25 plates)
13.2
Clean pull 5×3 100% or more Then 13.2 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to