Press/Squat

WOD – for time 

M-115

F-75

10 strict press

15 ohs 

20 push press

25 front squats 

30 push jerks 

35 back squats 

bar starts of the floor no racks 

Monday fun day

SDHP 95/65      10-10-10-10

This is not a strength exercise lets get our form correct  and get our sweat on!

WOD

15 min Amrap

3-6-9-12-15-……………

Front squat 115/75

Box jumps.  24/20

Continue climbing by 3 reps as high as you can until time runs out 

Deck of cards

Hearts=push ups

Diamonds=sit ups

Clubs=kb swings 

Spade=burpees 

There will be 2 jokers in the deck that will = 400 m run 

Take 15 minutes to warm up 

“Three [Barbells] of Death”

Strength:

Warm-up each lift to the weight you will use for the WOD.

WOD:

For time – 

10-9-8-7-6-5-4-3-2-1 of

Clean*, 0.75 x bodyweight

Bench Press**, bodyweight

Deadlift, 1.5 x bodyweight

*Use dumbbells if there is a bar shortage.

**Sub weighted push-ups, dips, ring push-ups,, floor press etc for bench press.

Dips

Dips

Strength:

Weighted Dips 5-3-1-1-1

WOD:

For time-

10-8-6-4-2 reps of 

HSPU

Dumbbell Snatch (L)

Dumbbell Snatch (R)

Bring Your Winter Running Gear!

Bring Your Winter Running Gear!

Strength:

Deadlift 5-3-1-1-1

WOD:

For time –

1 Squat Clean 

5 Pull-ups

10 Push-ups

15 Squats

200m Run

2 Squat Cleans

5 Pull-ups

10 Push-ups

15 Squats

200m Run

3 Cleans….

and so on, until you work up to 5 squat cleans.