PARTNER WOD

25 Mins AMRAP
230m
AMRAP
Thruster 80#
SDHP 80#

Partner with Chris + Lionel
Score = 448

WOD

5 Rds
5 HSPU
10 Pistol
15 KBS 1.5 Pood

Time : 6:57

DOUBLE DAY

Am

Shoulder Press
140# / 151# / 160#F x 3

Then

6 Rds
3 MU
6 Clean 140#
9 BoxJump

Time : 13:13

Pm

Snatch
100# x 2 x 3
120# x 2 x 7

AMAZING RACE

Amazing Race

10 Rds
10 Hang Power Clean 100#
10 Burpee
10 WallBall

Time : 39:30

Partnered with YJ

OHS + WOD

OHS
140# / 160# / 180# / 190#

5 Rds
3 MU
5 Thursters 120#
7 Burpee

Time : 8:04

POWER CLEAN + WOD

Power Clean
140# x 3 x 2
160# x 2 x 2
180# x 2 x 5


10, 8, 6, 4, 2 Thruster 140#
10, 20, 30, 40, 50 DU

Time : 6:57


3 Rds
10 TTB
10 Burpees

Time : 4:26

JERK + WOD

Power Jerk
160# / 190# / 210# / 221#F

(Back not holdoing up)


3 Rds
5 MU
10 Burpee
20 DU

Time : 5:25

REHAB + WOD

Back Squat (Back Still hurts)
200# x 5 x 3

RDL
140# x 5 x 5

Alternating Tabata

KBS 1.5 Pood
Squat

Score = 256

PARTNER WOD

25mins

20 Steps Walking Lunges
AMRAP
DeadLift 230#
Push Up

Partnered with Alistair

Score = 477

WOD

Clean & Jerk (Back Still hurts)
140# x 2 x 3
160# x 1 x 4

15, 12, 9
Squat Clean 140#
HSPU
230m Btw set

Time : 14:20

SNATCH + WOD

Snatch
120# x 3 x 3
140# x 1 x 3

Then

9, 7, 5 MU
18, 14, 10 OHS 120#

Time : 8:00

WOD

Clean & Jerk
140# x 2 x 3
160# x 1 x 2
180# x 1 x 2


5 Rds
7 Pull Up
14 BoxJump
28 Du

Time : 6:28

DEADLIFT + SLEDS

DeadLift

300# x 5 x 3

Prowler 50m x 1
Sled Sprint 50m x 1

(Fundamentals)

PARTNER WOD

20mins AMRAP (With Michael Z)

230m
7 SDHP 100#
7 WalBall

Score = 17 Rds

WOD

3 Rds
21 KBS 1.5 Pood
15 Pull Up
9 Push Press 100#

Time : 6:37

WOD

6 Rds
3 DeadLift 280#
6 Pistols
9 KTE

Time = 6:12

CLEAN & JERK + WOD

Clean & Jerk

140# x 2 x 2
160# x 1 x 3
180# x 1 x 2

Then

7 Mins AMRAP
7 Front Squat 160#
30 DU

Score = 5 Rds + 5 Front Squat

SNATCH + WOD

Snatch

90% x 1 x 5 = 140#

Then

10mins AMRAP
5 Pull Up
10 Push Up
15 Squat

Score = 13 Rds + 5 Pull Up

CHRISSY FAREWELL

CHRISSY

Partnered with Leonard + Tim

20Mins AMRAP
50 Du
Thrusters 120#
Burpee

Score = 339

ALTERNATE TABATA

TaBaTa
Ring Dip
Du

Score = 284