SHOULDER PRESS + WOD

Shoulder Press

140# / 151# / 160# / 170# F

Then

10, 8, 6, 4, 2
SDHP 140#
HSPU
230m btw sets

Time : 9:33

DEADLIFT + WOD

DeadLift

85% x 3 x 5 = 320#

Then

10, 8, 6, 4, 2 KBS 2 Pood
1 Rd Cindy between Sets

Time : 3:43

SNATCH

Snatch

120# x 2 x 7

Prowler

90# x 50m x 2 (Fried)

POWER CLEAN & JERK + GRACE

Power Clean & Jerk 

190# / 210# / 221# F 

Then 

Grace 

- 3:44

PUSH PRESS + CHRISTINE

Push Press

190# / 210# / 221# F

" Running Christine"

3 Rds
460m
12 BodyWeight DeadLift - 190#
21 BoxJump

Time : 11:10

DOUBLE DAY + KAREN

Am

Snatch

120# x 3 x 3
140# x 2 x 4

Pm

Back Squat
75% x 3 x 5 = 280#


Then

Karen

Time : 6:45

POWER SNATCH + ANNIE

Power Snatch

140# / 151# / 160# x 1 x 3 F

Annie

Time = 6:30

DEVI'S CATWALK

Partnered with Alistair + Yang

20mins
100m OverHead Walk 140#
AMRAP
KBS 1.5 Pood
BoxJump

Score = 538

DEADLIFT + WOD

DeadLift

65% x 3 x 10 = 250#

Then

15, 12, 9
OHS 140#
Pull Up
30 Du btw set

Time : 6:15

BACK SQUAT + WOD

Back Squat

65% x 3 x 10 = 230#

Then

15, 10, 5 SDHP 140#
5, 10, 15 WallBall
230m In Btw

Time : 6:18

SNATCH + WOD

Snatch

140# x 2 x 4

Then

7 Rds
5 HSPU
10 Ring Dip
15 Squat

Time : 8:47

WEIGHTED PULL UP + WOD

Weighted Pull Up

best Lift = 44kg

Then

50m x 10

CNS toasted, Hammies, obliques, glute wasted

DOUBLE HAPPINESS WEKK

Partner With Alistair

20 Mins
8 OHS 120#
AMRAP DU

Score = 579 Du

DOUBLE HAPPINESS WEEK

Partner with Russell

10 Rds
8 Partner DeadLift 320#
18 Push Up
28 Squat

Time : 14:56

DOUBLE HAPPINESS WEEK

Partner With Tim

18mins AMRAP
Partner OHWL 50# 18 Steps
18 Burpees

Score : 7 Rds

DOUBLE HAPPINESS WEEK

Partner with Lionel

100m With 45#
388 KBS 1.5 Pood

Time : 23:14

THEO FAREWELL WOD

Partner WOD

with Alistair + Lionel (Birthday Boy)

20mins AMRAP
15 WallBalls
AMRAP
DeadLift 230#
BoxJump

Score = 447 Reps

BACK SQUAT + WOD

Back Squat

90% x 2 x 4 = 300#

Then

10mins AMRAP
3 MU
5 Squat Clean 140#

Score : 7 Rds

CLEAN + JERK + WOD

Clean & Jerk

90% x 1 x 4 = 210#

Then

Alternating Tabata
Pull Up
WallBall

Score = 173

SNATCH + WOD

Snatch
140# / 160# F/ 160# F/ 140#/ 140#
CNS toasted from Sleds

Then

25, 20, 15, 10, 5 KBS 1.5 Pood
230m
30Du
btw Sets

Time : 11:23

SHOULDER PRESS + SLED SPRINTS

Shoulder Press

140# / 160#F / 160#F

Then

Sled Sprints
135# x 50m x 5