PROWLERS + WOD + VOLUME

50m Prowler x 8 

13/19/19/15/32/23/25/21

With Wolverine

3 Rds (G)

3 Mins AMRAP

3 KBS 36Kg

6 Push Up

9 Squat 

Rest 1 Min

Score = 298

6 Rds + 6 Push Up

4 Rds + 1 Squat

5 Rds + 6 Push Up

5,4,3,2,1 HSPU

AES 

15 DU + 150m Row

Time : 12:59 (G)

CLEAN COMPLEX + BACK SQUAT + WOD + VOLUME

Clean + 2 Jerk

185# x 1

205# x 1

216# x 1

225# x 1 PR

Back Squat 

300# x 3

320# x 3  x 2

7, 5, 3 MU (15mins cut)

5, 10, 15 Thruster 140#

AES 400m

Time : DNF 200m to go

7 Rds

7 Ring Dip

7 Front Squat 140#

Time = 6:30

TRAINER WOD

Trainer WOD - RCF Sentinel Downtown

Am

12 Mins AMRAP

9 Push Up 45# plate

12 CTB

15 KBS 2 pood

30 DU

Score = 3 Rds + 10 CTB

Pm

Snatch

135# x 1

155# x 1

155# x 1

175# x 1

175# x 1

Back Squat

285# x 1

305# x 1

315# x 1 x 3

PROWLERS + SPRINTS

8 Rds
50m Prowlers (5 Plates)

13/14/17/18/16/25/19

50m + 100m = 18 / 36

3 x 400m (rest 3 mins)
1.31 / 1.45 / 1.38

SNATCH BALANCE + SNATCH + HANG SNATCH + WOD + VOLUME

Snatch Balance
225# x 1
245# x 1 PR
245# x 1

Snatch + Hang Snatch 
155# x 1
175# x 1
185# x 1 PR

3 Rds
400m
7 Pull Up
21 DU 

Time : 8:08

Death By WallBalls = 15 Rds + 3

BACK SQUAT + CLEAN & JERK

Back Squat 
315# x 1
365# x 1 PR
371# F
Clean & Jerk
225# x 1
245# F
205 x 1 x 2

TEAM WOD

Team WOD with Cobra + Ms Tham

5mins 1RM OHS

185# x 1

205# x 1

Rest 1 Min

12mins AMRAP

12 KB Thruster 1.5 Pood

9 TTB

6 Burpee

Score = 3 Rds

Rest 1 Min

12mins AMRAP 200m + 15 DU

Score = 3 Rds

SNATCH BALANCE + BACK SQUAT + SPRINTS

Snatch Balance
185# x 1
205# x 1
225# x 1

Back Squat 
315# x 2
335# x 2 PR
355# x 2 PR

400m 
89 / 91 / 101

PROWLERS

5 Rds 
100m Prowler

47 / 1.27 / 57 / 1.29 (4) / 1.10

CLEAN & JERK COMPLEX + BACK SQUAT + WOD

Clean + 2 Jerk
185# x 1
205# x 1 x 3

Back Squat 
280# x 2
300# x 2
320# x 2

5 Rds
3 MU
4 Front Squat 205#
200m

Time : 11:05

FRONT SQUAT + SNATCH + WOD

Front Squat 
280# x 1
300# x 1
280# x 1

Snatch
175# x 1
185# F
175# x 1

12Mins (G)(V)
2 KBS 36Kg
2 Burpee
4 KBS
4 Burpee

Score = 6 Rds + 14 KBS

OHS + WOD

OHS 1RM

225# / 245# / 265#F

5, 4, 3, 2, 1 MU
50, 40, 30, 20, 10 DU
AES 200m

Time : 11:39 (G)

PROWLERS + VOLUME TRAINING

100 WallBalls 12Kg 
5 minutes cut

Score = 81

4 Rds
50m Prowler + 200m
5 Plates

1:1 / 1:30 / 1:38 / 1:29

100 Push Up
5 Minutes Cut

Score = 4:23

SNATCH + HANG SNATCH + SNATCH BALANCE = WOD

Snatch + Hang Snatch 
155# x 1  x 4

Snatch balance
185# x 1 x 2
205# x 1

OTM 10mins
3 Thruster 140#
5 Burpee

Score = DnF 9

CLEAN & JERK + BACK SQUAT

Clean + 2 Jerk
166# x 1 x 5
185# x 1

Back Squat 
275# x 2 x 3