Due to a buffet of illness at the Jessop home, there will be no 8 am class tomorrow....sorry and hope to see you at 6 am or  5 pm!

Tabata hollow rock

Then

21 handstand push ups

21 overhead squats

21 bar facing burpees

3 rounds

4x8 back squat @ 75%

Then

500 m row
25 sumo deadlift high pulls 95/65
25 chest to bar pullups
2 rounds

Overhead squat
4@50%
3@60%
2@70%
1@80%
1@90%

Then...
30 dumbbell snatches (alternating) 50/35
15 toes to bar

3 rounds

For your information: the open begins February 23rd and registration is now open!  We had a lot of fun last year--hoping many of you will sign up.

Front squats
3X3 pause squat @ 70%

Row 20 calories
20 alternating kettlebell snatches 45/30
15 box jumps 30/24

3 rounds

Diane
21-15-9
Deadlifts 225/185
Handstand push ups

17 minute AMRAP

40 burpees
30 snatches 65/45
30 burpees
30 snatches 95/65
20 burpees
30 snatches 125/85
10 burpees
Max snatches 155/105

Back squat 4X8 @ 75%

Then
5 front squats 95/65
5 push jerk 95/65
5 wall balls 25/20
10 rounds

Strength:
1 squat clean from the floor + 3 hang squat cleans (above the knee) at 70% of your 1RM
3 sets

Then
12.3
18 minute AMRAP
15 box jumps 24/20
12 shoulder to overhead 115/75
9 toes to bar

AMRAP 10 minutes
5 alternating single arm dumbbell hang squat snatch 45/30
25 double unders

Every four minutes perform:
30 double unders
15 kettlebell swings 53/35
10 burpee box jumps 24/20

Complete 6 rounds

*if you finish before the end of the four minutes, rest to the four minute mark.

40 pull ups
20 cleans 135/95
30 pull ups
15 cleans
20 pull ups
10 cleans
10 pull ups
5 cleans

Then

2 rounds
Max set of unbroken overhead squats @ 115//75
Rest 2 minutes

3X10 front squat @ 70%

Then

21 power snatch 95/65
12 chest to bar pull ups

3 rounds

If time:

5X3 split jerk @ 80%

3:00 on the clock

15 calories on the rower
15 burpees
Wall balls for remaining time 20/14

Score is wall ball reps (recover after this)

Then:

21-15-9

Hang squat clean 115/75
Hand stand pushups

15 lateral bar over burpees

9 thrusters 135/95

3 rope climbs

3 rounds

13 minute AMRAP

11 ghd sit ups
5 overhead squats 95/65
3 wall walks

Push jerk 3X10 @ 60%

Then...

12 handstand push ups
16 alternating pistols
20 pull ups

3 rounds

16 minute AMRAP

10 ring dips
20 front squats 95/65 (taken from ground)
50 double unders

Then
30 seconds on 30 seconds off
Max effort airdyne for 3 minutes

3X8 Back squat @ 75%

12 min AMRAP

12 toes to bar
12 box jump 24/20
12 shoulder to overhead 95/65

Partner WOD

100 double unders
80 kettlebell swings 53/35
60 lunges
40 burpees
20 push ups
2 rounds

One partner works at a time, split reps as you wish

12 minute time cap

30 burpee box jumps 24/20
30 snatches 95/65
60 toes to bar
30 overhead squats 95/65
30 burpee box jumps 24/20

50 calorie row
50 wall balls 20/15
25 handstand push ups

2 rounds

AMRAP 12 minutes

9 bar facing burpees
7 hang cleans 135/95
5 chest to bar pull ups

"Horrid Hundred"
Partner WOD

100 of each of the following:

Box jumps 24/20"
Pull ups
Kettlebell swings 53/35#
Walking lunges
Knees to elbows
Push press 45/35#
Back extensions
Wall balls 20/15#
Burpees
Double unders

One partner works at a time
Split reps as you wish