10 chest to bar pull ups
20 toes to bar
30 deadlifts 135/95
100 double unders
30 box jumps 24/20
20 burpees
10 cleans 135/95

RX+ weight 185/135

It's been a great week!!  Friday's workout is going to a TEAM workout.  We all love those.

Teams of 3

15 calorie row
10 box jump overs 24/20
5 deadlifts 185/135

20 minute AMRAP

As soon as partner 1 finishes the row, partner 2 can start the row, etc etc.

Have fun!!

20 minutes to establish a 1RM back squat

Then

EMOM every 3 minutes for 5 rounds
200 m run
15 ground to overhead 95/65

2 rounds for time

10 deadlifts 225/185
20 hand stand pushups
30 front squats 95/65

Barbara

5 rounds

20 pullups
30 pushups
40 situps
50 air squats

Rest 3 minutes between rounds

The goal of this workout is intensity.  If you don't think you can do all 5 rounds, scale it to 3 rounds.  Each round needs to be fast.  You can get a drink during the 3 minutes of rest.  Get after this one and see how fast you can really do it.

21-15-9
Shoulder to overhead 135/95
Chest to bar pull ups

6 squat cleans 135/95
12 push ups
18 double unders

10 minute AMRAP

"Frun"

21 pull ups
21 thrusters 95/65
400 m run
15 pull ups
15 thrusters
400 m run
9 pull ups
9 thrusters
400 m run

3x6 Push press

Then

10-1

Handstand pushup (sub push press if you can't do handstand pushups.
GHD Situps

Partner WOD

Buy in: 800 m run (alternate 200 m)

Then
20 alternating rounds (10 rounds each partner)
3 clean and jerks 135/95
15 wall balls 20/14

Buy out: 60 burpees over the barbell (partition reps as needed)

9 deadlifts 155/100
12 hand release push ups
15 box jumps 24/20

15 minute AMRAP

I know it's not December 7th, but this looks fun and we can never remember the sacrifices given for our freedom often enough...so:

"Pearl Harbor"

12 ring dips
7 power cleans 165/105
41 double unders
12 ring dips
7 back squats 165/105
41 double unders
12 ring dips
7 shoulder to overhead 165/105
41 double unders

5 wall balls 20/14
3 handstand push ups
1 squat snatch 95/65

20 rounds for time

I'm planning on sneaking down to the gym around 1300 or so if anyone wants to join me.  JW

WOD

30-20-10
Dumbbell thrusters 35/25
Toes to bar

15 box jumps 30/24
400 m run/row

4 rounds

Hey all, thanks for coming down to workout this afternoon.  It was a lot of fun.  Friday is the last day of the 0800 class.  Please take the time to thank Trudy for all the coaching she's done.  We wouldn't have a gym without her.  THANKS TRUDY!!

WOD

800 meters Run/Row
50 med ball cleans 20/14 - these are squat cleans, and the ball touches the ground on every rep.
25 box jumps 24/20
50 Ab Mat situps
800 meter Run/Row

In teams of two, complete:
100 front rack walking lunges 5/65
100 box jump overs 24/20
100 calorie row
100 toes to bar
100 wall balls 20/14

Any order and partition as needed
One partner works at a time

25 minute time cap

21 ghd sit ups
14 one arm alternating dumbbell push jerks 50/35

15 minute AMRAP

6-9-121-9-6
Burpees over the bar
Front squats 135/95
Chest to bar pull ups

100 m Row
20 burpees to a plate
30 abmat sit ups
40 double unders

18 minute AMRAP