F

BUY IN

Split Stance BTN PJ
5 x 5 reps ascending

WOD

In teams of two,
partners alternate rounds to complete
AMRAP 30 of:
10 Thrusters (95/65 lbs)
10 Box Jumps (24″/20″)
400 Meter Run

Th

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Clean and Jerk
Every 2 minutes x 5 rounds
1 Rep
@ 90%+ 1RM

*go up 10# every round if you make the lift*

WOD

Four rounds for time of:
25 R-Kettlebell Swings 53/35
15 Push-Ups
50 DU

CASH OUT

Bottom’s Up KB Carry x 60-feet each arm

W

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Front Squat
Every 3 min x 3 rounds
10 reps - start @ 65% 1RM and build

WOD

Four sets for times of:
20 Wall Ball Shots (20/14)
10 Toes to Bar
5 Power Cleans (155/105 lbs)
Rest 2 minutes

CASH OUT

Hollow Rocks/Hold 4 x 30-45 seconds

T

BUY IN

4 x 400m run
rest 1 min after each run

WOD

With a partner complete the following workouts , with only one person working at a time:

10 min AMRAP
40 DU
10 S2OH 135/95

Rest exactly five minutes, and then . . .

10 min AMRAP
250 Meter Row
10 Renegade Row with KB or DB

M

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Snatch
Every 2 minutes x 6 rounds
1 Rep
@ 90%+ 1RM

*go up 5# every round if you successfully make the lift*

WOD

13 min AMRAP:
8 HSPU
28 DB Jump squats (50/35)
8 BMU
28 Burpees Pistols
8 HSPU
28 OH DB Squats (14 each side)
8 BMU
28 alternating snatches

1 min rest

3 min max effort BURPEES

CASH OUT

Bulgarian Split Squat 3 x 6-8 reps each leg

Friday

BUY IN

Row 250m x 4
rest .5:1

WOD

Split reps with a partner:
50-40-30-20-10
Hang Snatch 95/65
OHS 95/65
Ab-Mat Sit-Ups

CASH OUT

Sternum to Ring PU 3 x 6 reps

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
1 Rep
@ 85-90% 1RM

WOD

"SHANNONS WEDDING WOD"

3 RFT:
400 Meter Run (down the aisle)
10 Ground to Overhead 135/95 (Marriage advice)
20 Chest-to-(Wedding)Ring Pull-Ups