7 CTB pull-ups
14 box jump overs
21 wall balls

5 rounds for time

Isabel

30 power snatch for time  135/95

Hey guys,

You probably noticed that I didn't post the WOD last night.  Fridays have been slow at the gym lately.  So, I wrote the WOD on the board.  If you show up, you can see what were doing today!

Jesse

1-2-3-4-5
Hang clean ladder 135/95
10 box jumps
AMRAP 14 minutes

Each set of the clean ladder begins at the floor.
If you set the bar down mid-set, the set starts over.
The box jumps are done after each complete ladder (15 total hang cleans)
Complete as many ladders and box jumps as possible in 14 minutes.

5-4-3-2-1. Dead lift. (Heavy)


Then

12 minutes on the clock  (24 minutes total)

Run 800 meters
10 CTB pull ups
10 ring dips
Run 800 meters

X 2

If you finish before the 12 minute cap, you get to rest until the next round.

15 power snatch 75/45 - actually ground to overhead any way or how
30 double unders

10 minute AMRAP

14 minute AMRAP

9 burpees
20 kb swings 53/35
20 air squats

20 Pistols (alternating)
16 Chest to Bar Pull-ups
16 Ring Dips
12 Pistols (alternating)
10 Chest to Bar Pull-ups
10 Ring Dips
8 Pistols (alternating)
6 Chest to Bar Pull-ups
6 Ring Dips

"Kelly"

400 m run
30 box jumps 24/20
30 wall balls 20/15

5 rounds

5-4-3-2-1
Back squat

Then....

30 thrusters 115/75
60 burpees
 For time

10 power cleans 135/95
1 handstand push-up
9 power cleans
2 handstand push-ups
8 power cleans
3 handstand push-ups
7 power cleans
4 handstand push-ups
6 power cleans
5 handstand push ups
5 power cleans
6 handstand push-ups
4 power cleans
7 handstand push-ups
3 power cleans
8 handstand push-ups
2 power cleans
9 handstand push-ups
1 power clean
10 handstand push-ups

21 kettlebell swings 53/35
21 toes to bar
21 lunges
400 m run
15 kettlebell swings 53/35
15 toes to bar
15 lunges
400 m run
9 kettlebell swings 53/35
9 toes to bar
9 lunges
400 m run

3 thrusters 135/95
5 wall walks
7 CTB pull ups

7 rounds for time

500 meter run/row
40 air squats
30 sit-ups
20 push ups
10 pull-ups

1 round

Baseline WOD - push to go sub 5

500 m run
30 box overs 24/20
30 dead lifts 185/135
30 wall balls 20/15
30 ring dips
30 wall balls 20/15
30 dead lifts 185/135
30 box overs 24/20
500 m run

7 power snatch 95/65
7 overhead squat 95/65
25 bar over burpees
7 power snatch 95/65
7 overhead squat 95/65
25 bar over burpees
7 power snatch 95/65
7 overhead squat 95/65

1 round for time

50 air squats
Run 400 meters

4 rounds for time

12 sumo dead lift high pull 75/45
10 toes to bar
8 burpees (jump to a six inch target above your highest reach)

4 rounds for time

 rest for 4-5 minutes

800 meter run as fast as possible (let's see someone come in under 3:00 :)Michelle Schimbeck)

21-15-9

Squat cleans 135/95
Hand stand pushups

Sorry for posting so late.

10 hang clean 95/65
10 KB Swing  53/35
10 ring dips

AMRAP 12 minutes

Hey All - Make sure you tell Michelle Schimbeck Happy Birthday today.

5-4-3-2-1  Back Squat

---------------------------

Then

10 Pull ups
20 Wall balls 20/14
30 Double Unders

5 rounds for time

800 m run
then

21-15-9

push press 115/75
box jump 24/20

then

800 m run