Partner and Birthday Park WOD:  Join us for our last Park WOD at Dahl Park 8 and 9 am classes.   Also, if you signed up for swimming, we have the pool from 10 - noon.  Don't forget to thank Jessa Van Dyk for the pool!

Lift: Back Lunges 3x10 

WOD:  12 AMRAP
5  T2B
10 Lunges
1 Guerilla Crawl Length of gym
Row 200

Lift:  Push Jerk Practice
WOD:  Complete 100 push press 65/95
-  Everytime you put the bar down run 400
* You can't rest the bar on your back or hips
*  After the last rep you are done, no need to run another 400.

Lift: 
WOD: Happy Birthday Dominique! 
40 deadlifts (95/135) 
40 step ups 24/30
40 pushups
40 kb swings 26/35
40 back squats (95/135)
40 one legged burpees

*complete 20 tire flips in WOD

Lift: Push press 3x5
WOD:  "Annie"
50-40-30-20-10 of:
Double Unders
Sit-ups

4 Rounds 
1 muscle up 
10 alternating sots press (20/30) (RX+ 26/35 kb) 
1 rope climb 
*all sots presses can be done in the bottom of the squat alternating arms each time for a total of 5 on each side 

Park WOD:  This will be our last WOD at St. Edwards for the year.  Meet in the field behind the building.
*FYI: we will be on the trails and not around the playground for the kiddos. 

3 Rounds 
Run 400
15 atomic situps (45/25)
Barbell snatch grip overhead walk to fence and back (45/65) 
*if you drop barbell = 5 burpees each time 

Lift: Shoulder press 3X5 @ 75% of 5RM
WOD: Chelsea
EMOM 30 min of
5 pullups
10 pushups
15 air squats

5 Rounds: Every minute sprint to fence and back. Result: fastest+ slowest time 

Rest
3 min.

21-18-15-12-9-6-3
Russian swings (only to eye level)
Box jumps
*1 Rope climb after each odd round= 4 climbs

Bear complex: 5 Complexes and add weight every round:

1 Complex =7X power clean, front squat, push press, back squat, back press.

*Total score = maximum weight completed

Lift:  DeadLift 5 RM
WOD: 7 Rounds 
4 HSPU
5 Slam balls 
6 Ring dips
7 V-ups 

WOD:  meet at Bastyr U!

Skill: Kipping and butterfly pullups

WOD:
FRAN
21-15-9
Thrusters (95/65)
Pullups

WOD: 

Every 3 minutes for 30 minutes

Burpee broad jumps wall to garage door
Run to fence and back
15 situps 
15 supermans 
Rest remainder of time
Score: fastest + slowest round and total rounds

Lift: OH Squat 3x5

11 minute AMRAP
7 wallballs 
14 box jumps (20/24) 
21 double unders 

Skill: practice handstands, cleans and dips 

WOD: 
Elizabeth
21-15-9
Power cleans (95/135) 
Ring dips 

Lift: 5X5 back squats
WOD: 
3 Rounds
Run 400
5 back squats
 15 T2B

Park WOD: Partner WOD:  Show up and do Angie's B-Day WOD!
Rhododendron Park.

3X5 Deadlift
then
Partner Kelly
5 Rounds
Run 400
30 box jumps (24/20)
30 Wallballs (20/16)
*Run with partner each time and each partner does 15 box jumps and wallballs and then you switch

Skills: Handstands, kipping HSPU, and muscle ups 

"Nate"
AMRAP 20 minutes
2 muscle ups 
4 handstand pushups
8 kettlebell swings (35/62) 

1-1-1-1-1 Push jerk/split jerk 

EMOM 10 minutes
1 hang clean
1 hang squat clean
1 jerk
(start at 65% of your 1RM Jerk and add weight each round as you are able)
score= final percentage of 1RM and rounds

Lift:  Front Squats 3 x 5
WOD:  100 Double Unders
run 200 meters,
3 rope climbs,
run 200 meters backwards,
30 Front Squats 65/95,
200 meter farmers carry 20/30,
30 Dumbell Snatches 20/30,
 run 200 meters

PARK WOD:)  Rhododendron Park for 8 and 9 am.  Gotta show up to see the partner WOD with coach Erica!