Skill:  If your frustrated from yesterday's pullup workout we are going to practice kipping and butterfly pullups for about 7 minutes.  Then....
WOD:  Burke gilman trail run with Chuck.  We will jog mostly and stop 7 times to do 1 Minute AMRAPs of Burpees.  Score = Total # of burpee's completed. 

Lift: Power Cleans  3-3-3-3-3
WOD:  21-18-15-12-9-6-3 of:
- Power cleans 65/95,
- Pullups,
10 Meter Bear Crawl after each round

Lift:  Back Squat 1-1-1-1-1
WOD: 5 (3 min AMRAPs) of: 

    3 hspu, 
    10 barbell lunges 45/65, 
    20 sec L hang, run to fence and back. 
    
Rest 1 min. between AMRAPs.  Only whole rounds count.

Partners:  EMOM: 

4 pullups
As many squat cleans as you can until the minute is up switching off as needed.
=100 squat cleans total

Lift:  Strict Press 3-3-3
WOD: 
run  200 m,
 20 push jerks 75/115
 sledge hammer hits,
1 rope climb,

run 400
15 push jerks 75/115
15 sledge hammer hits,
1 rope climb,

run 600 
10 push jerks 75/115
10 sledge hammer hits,
1 rope climb, 

run 800
5 push jerks 75/115,
5 sledge hammer hits,
1 rope climb

Lift:  deadlift 3-3-3
WOD:  16  min. AMRAP

    200  m Row
    10  OH Squats w/KB 35/26
    12  situps

For time:
50 Box jump, 20/24
50 Jumping pull-ups
50 Kettlebell  swings, 26/35
50 Walking Lunge
50 Knees to elbows
50 Push  press, 45/75
50 Back extensions
50 Wall ball shots, 16/20
50 Burpees
50 Double unders

Lift: Snatch 5-5-5

WOD
 7  rounds-
10  Snatches 65/95,
10 Chest slapping pushups.

*rest 1 minute between rounds

Lift: Front squat 10-10-10 (meaning 10 reps at same weight 3 times)
WOD:  4 rounds of:
 3 wall climbs,
10 ring rows,
20 hollow rocks,
30 sec plank,
40 air squats
Run to fence and back

Team WOD:  Teams of 4 or 5 (depending on size of class):
3 Rounds of:
    Row 400m,
    30 Double Unders,
    30 Wall Balls,
    30 Plate 'ground to overhead' 25/45,
    30 Kettlebell Swings

10 am OLY class:  Split Jerk progressions

Our tribute the the fallen ones in Boston

Dynamic Warmup:  group run

WOD:  Complete for time:
 100 pushpress 65/95,
*everytime you put the bar down run 400 meters. 

Lift:  Overhead Squats 5 RM
Wod:  21-15-9 of:
    Overhead Squats 75/115,
    Pullups

Lift:  Deadlift - 2RM
WOD:  20 minute AMRAP of:
    20 sledge Hammer hits Right Side,
    20 sledge Hammer hits Left Hand,
    20 sledge Hammer hits overhead,
    Carry an Item 400 Meters,
    1 Rope Climb.

Skill Work:  3x Strict handstand for time
WOD:  Tabata (20 seconds excersise, 10 seconds rest for 4 minutes) of:
-pushups
-situps
-pullups
-calf raises
-pushups II

Lift:  Back Squat 5-5-5

WOD:
Barbell Lunges to fence,
10 Burpees on Burke Gilman Trail,
Run to 192 and back to fence,
10 Burpees,
Barbell Lunges to garage door,
10 Burpees,
Then do 5 rounds of:
    5 Knees to Elbows,
    10 Situps,
    15 Barbell Squats

Partner WOD:
21 Tire Flips,
Wheel barrow --> scale with bear crawl,
21 Plank Burpees,
Wheel barrow --> scale with bear crawl,
21 Partner Cleans 95/135,
Wheel barrow --> scale with bear crawl,
15 Tire Flips,
Wheel barrow --> scale with bear crawl,
15 Plank Burpees,
Wheel barrow -->  scale with bear crawl,
15 Partner Cleans 95/135,
Wheel barrow --> scale with bear crawl,
9 Tire Flips,
Wheel barrow --> scale with bear crawl,
9 Plank Burpees,
Wheel barrow --> scale with bear crawl,
9 Partner Cleans 95/135,
Wheel barrow --> scale with bear crawl,

Lift:  Split Jerk 5-5-5

WOD:  For time:
4 rounds of:
3 Man Makers,
6 Pullups,
9 situps.

-Then- run 1 mile

Finish with another 4 rounds of:
3 Man Makers,
6 Pullups,
9 situps

Lift: Deadlift 3-3-3-3-3
WOD:  For time:
15 Burpee Deadlifts 95/155,
shuttle run,
run 400,
12 Burpee Deadlifts 95/155,
shuttle run,
run 400
9 Burpee Deadlifts 95/155,
shuttle run,
run 400,
6 Burpee Deadlifts 95/155,
shuttle run,
run 400

WOD:  EMOM complete:
even minutes:  5 tire flips and 5 pullups
odd minutes:  30 squats

challenge:  row 500

Lift: Strict Press 5-5-5
WOD: 7 Rounds of:
10 meter handstand walk,
10 weighted situps 10/25,
10 ring pushups,
10 ring roll outs.

WOD: 'Fight Gone Bad'

Complete 5 stations for 1 minute each, then rest one minute. 3 rounds.  5 rounds for championship.

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)


2. Sumo deadlift high-pull: 75 pounds (Reps)


3. Box Jump: 20" box (Reps)


4. Push-press: 75 pounds (Reps)


5. Row: calories (Calories)

10 am oly Class #1

High Schoolers wod board.....