WOD

From Jody T’s evil book of WODs…

5 Rounds for Time:
12 Deadlift 155/105
9 Hang Power Clean
6 Push Jerk
30 Wall Balls

Partner WOD Hero WOD

“Small”
1000m Row
50 Burpees
50 Box Jumps
800m Run

https://d1s2fu91rxnpt4.cloudfront.net/legacy/MarcSmallHero.jpg

Re-Set this week before we start 12 week powerlifting.

Thruster
In 15 Minutes, find a 3RM

“Fran”
21 – 15 – 9
Thrusters 95/65
Pull Ups

“Kettles and Quarters”
10 Rounds
25 Russian KB Swings
400m Run

WOD Courtesy of Hybrid Athletics

Glenda is back!

5 Rounds:
500m Row
15 Bench Press

*courtesy of CF.Com
*compare to CFE Jan 24/18

15 – 12 – 9
Back Squat
Muscle-Ups

*adapted from CrossFit Linchpin

EMOM 24 min

1) 10 RKB Swings

2) 6 HSPU

3) 10 Box Jumps

Not Testing:

“Nancy”

5 Rounds
400m Run
15 Overhead Squats 95/65

Testing:

Snatch 1RM
Clean & Jerk 1RM
Front Squat

Partner WOD!
80 D-Ball to Shoulder
EMOM
Even 6 Pull Ups
Odd 8 Air Squats

*WOD adapted from Hybrid Athletics

*Rest day if you are testing tomorrow!

Testing today and/or Sunday:
Snatch 1RM
Clean & Jerk 1RM
Front Squat 1RM

Not Testing:
Hang Snatch
8 x 2

4 Rounds:
20 Cal Bike
20 Russian KB Swings
20 DU’s
Rest