All

None

Strength - shoulder press 5-5-5

WOD:

5 hang squat cleans 115/75#
10 hand release push-ups
200m run
4 rounds for time

All

None

Strength - Bench press 5-5-5

WOD:

30 du
12 kb swings
15 t2b
1 rope climb
3 rounds for time

All

GI Jane

Skill: Practice a weakness

WOD:

100 Burpee Pull-ups

All

Grace

Strength - Deadlift 5-5-5

WOD:

135 pound Clean and Jerk, 30 reps

All

None

Skill - Practice OHS

WOD:

600m run
15min amrap of the couplet
7 burpees
7 pull-ups
600m run
record run time and rounds and reps of the couplet.

All

None

Strength - Front squats 5-5-5

WOD:

Tabatas
Sdhp 95/65#
Rest 1min
Box jumps 20/24"
Rest 1min
Push/press 95/65#

All

None

Skill - Rope Climbs

WOD:


15 foot Rope climb, 1 ascent
15 Push-ups
12min amrap

All

Diane

Skill - practice clean and jerk or get a PR

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

All

None

Strength - Bench Press 5-5-5

WOD:

600m run
30 wallballs 20/14#
30 double unders
30 box jumps 24/20"
600m run
for time

All

None

Strength - Back Squat
2x5@70%, 2x3@75%, 2x3@80%, 2x3@85%, 1x3@90%

WOD:

7 squat cleans 95/65#
12 pull-ups
12min amrap
rest 5min
max push-ups in 3min

All

None

Strength - Deadlift 5-5-5

WOD:

10 kb swings 50/35
200m run
1 burpee
200m run
9 kb swings
200m run
2 burpees
200m run
8 kb swings
200m run
3 burpees
Continue descending in kb swings and ascending in burpees with a 200m run between until 10 burpees are completed.
For time

All

None

Strength - Bench Press 5-5-5

WOD:

run 800m
rest 1min

then 9min amrap of:
push/jerk 100#/70#

rest 1min
run 800m

The runs are not part of the amrap.

All

Angie

Strength/Skill - Squat Clean
15min
Practice squat clean/attempt 1rm


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

All

None

Strength - Back squat
3x5@65%, 3x5@70%, 3x3@75, 3x3@80%
rest 2-3mins between each set.

WOD:

with a 7min clock:
1 burpee
1 box jump 24/20"
1 BW deadlift
2 burpees
2 box jumps
2 BW deadlifts

Keep working your way up the ladder as far as possible within the 7 min period.

All

None

Skill/strength - L-sits, Windshield wipers and around the worlds

L-sit for time. 3 attempts

WOD:

run 200m
10 pull-ups
10 HR push-ups
10 windshield wipers
run 400m
20 pull-ups
20 HR push-ups
20 windshield wipers
3 rounds for time

All

None

Strength - Front squats

20min to establish 1rm

WOD:

9 Bar facing burpees
5 Squat clean to thruster 95/65#
12min Amrap

All

None

TEAM WOD:

team of 4
800m buddy carry
200 pull-ups
200 box jumps
200 walking lunges 45#/25# plate
200 kb swings 50#/35#
800m buddy carry
for time

All

None

Strength - Push press
20min to establish 1rm

WOD:

12 box jumps 24/20"
15 DU
15min amrap

All

None

Use 15min to practice a skill or attempt a PR

WOD:

run 400m
30 Pull-ups
30 reps deadlift body weight
30 hspu
run 400m
for time

All

None

20min work for squat clean PR

WOD:

21-15-9
OHS 95/65
HR push-ups
K2E

All

None

Strength - Bench Press -

Using 80% of your 1rm perform 3 sets of max reps.
rest 3min between each set. Go to failure each set.
record total reps.

WOD:

Tabata burpees
run 200m
Tabata kb swings (50/35#)
run 200m
Tabata pull-ups
run 200m

All

None

Strength - Back Squat - 5X3 Tempo High-Bar Back Squats @ 70% rest 75 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

WOD:

Run 400m
3 rounds of
5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
then 2 rounds of the complex
Run 400m
then 1 round of the complex
for time