Wednesday

BUY IN

Front Squat
Every 90 sec x 6 rounds
3 reps @ 70% 1RM

WOD

20 min AMRAP
400m run
5 Power Snatch 115/75
10 TTB
20 Wallballs

CASH OUT

Three sets of:
Romanian Deadlift x 6-8 reps

Elbows to Planks x 10 reps

Tuesday

WOD

"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell Swings 53/35
12 Pull-ups

rest 3 min then...

"7 - 11's"
For Time:
11 KB Snatch Right Arm 53/35
11 KB Front Rack Lunges Right leg 53/35
11 HSPU
11 V-Ups
11 KB Snatch Left Arm 53/35
11 KB Front Rack Lunges Left leg 53/35
11 Burpees to 6" target

CASH OUT

Three sets of:
Barbell Strict Press x 8-10 reps

Monday

BUY IN

Snatch
1 Hang + 1 Full
EMOTM x 8 min
1 rep - Start @ 40-50% ascending

then

Back Squat
Every 2 min x 5 rounds
5 reps @ 65% 1RM

WOD

Three rounds for time of:
12 Overhead Squats (135/95 lbs)
9 Push Press (135/95 lbs)
6 C2B

Friday

BUY IN

Front Squat
15 min to find a heavy double

WOD

"Grace"

For time:
30 Clean and Jerks

rest 1minutes then ...

run 1 mile

Thursday

WOD

8 min amrap
Row 350/250m
10 Front-rack reverse lunge 115/75

rest 4 min

8 min amrap
200m run
10 Pull-Ups

rest 4 min

8 min amrap
10 DB Snatch 50/35
12 push ups

**start on any of the workouts to accommodate class sizes with the number of rowers**

Wednesday

BUY IN

Clean and Jerk
Every 2 minutes x 6 rounds
2 Power Clean + 1 Power Jerk
65-70% 1RM

WOD

4 rft:
40 DU
20 Wallballs
10 Toes to Bar

CASH OUT

Run 300m x 4
rest 1:1

Monday

BUY IN

Snatch
2 high hang + hang
Every 75 seconds x 6 rounds
1 rep - Start @ 40-50% ascending

then

Back Squat
Every 2 min x 5 rounds
4 reps @ 65% 1RM

WOD

"Lucky Sevens"

7 min AMRAP
7 Box Jumps 24/20
7 Burpees
7 KBS 53/35