WOD

Strength: 12 Mins to Build to heavy Squat Snatch w/3 second hold immediately followed by 3 Overhead Squats   Conditioning: 1-3-5-7-9-15 Heavy Wall Balls 30/20 Burpee   Post Class EMOMx3 1 Rope Climb EMOMx3 1 Peg Board  

Strength: 12 Mins to build to heavy Squat clean w/3 second hold immediately followed by 3 Front Squats Conditioning: Take 70% of strength movement and do “Grace” 30 Clean and Jerks for Time   Post WOD 4x400m run, 1 min rest between intervals Snatch Grip Deadlift w/FAT GRIPZ 3×3@65% Clean Pulls w/FAT GRIPZ 3×3@85%

17.2 Redo Or 3 rounds with 1 min rest between 2 Snatches 135/95 3 cleans 4 Jerks 5 back squats 6 lunges 7 bar over burpees (1 barbell-light weight, fast, controlled movements, all movements from the floor, a lateral lump over the barbell for the burpees; you do not need to face the bar)  

17.2 AMRAP 12 2 rounds 50′ DB front rack lunge 50/35 16 T2B 8 DB Cleans 2 Rounds 50′ DB Front Rack lunge 16 Bar Muscle Ups 8 DB Cleans -Finish the first two rounds with T2B then move onto 2 rounds with MU or pull-ups, then start again with the rounds of T2B. Continue

                  Watch the Opens Announcement tonight at 8pm! Movement prep for 17.2. Weakness work EMOM is an option or long, light work (bike,row,run). Lots of mobility and RomWod.  

Strength: Back Squat 5×3@80%, think SPEED!   Conditioning: AMRAP 20 20 GHD situps 10 ring pull-ups 5 TnG Snatches 115/65    

Strength: Overhead Squat 12 mins Build to 1 heavy   Conditioning: 15 min Time Cap 100 Weighted Russian Twists 35/15 75 Sit Ups 50 Push Ups 25 KB Swings 53/35 2k row   Olympic: TBA Gymnastics: 7-10 min Kip practice, any variant

Strength: Back Squat 3×10@73%   Conditioning: Re-do 17.1 or 3 rounds 7 Deadlifts (225/185) 5 cleans 3 Muscle ups 1 rope climb or Peg board   Post WOD Olympic Lifting: TBD Gymnastics: EMOM x10 1 strict HSPU + 3 Kipping HSPU

For time (20min time cap) 10 DB snatches (alt arms) 15 Burpee box jump overs 20 DB snatches 15 Burpee box jump overs 30 DB snatches 15 Burpee box jumps overs 40 DB Snatches 15 burpee box jump overs 50 DB snatches 15 burpee box jump overs RX 50/35, Box 24″/20″ Scaled 35/20, Box 24″/20″

Weightlifting night at 530pm! Opens announcement at 8pm! Join us!   Strength: Front Rack Bulgarian Split Squat 5×2(ea Leg) @90% RPE   Conditioning: Weakness EMOM or long bike/row   Mobility: RomWod