Is there something wrong with this pic??

A) Not For Time:

• 100m Sled push…Choose your own weight
• 4 tire flips (use a partner if needed)
• 50 Jumping squats

B) For Time:

3 Rounds:

• 20 Wallballs (20/14)
• 10 Power cleans (95/63)

200m SB Carry

3 Rounds:

• 10 thrusteres (95/63)
• 30 Dubs (scale to 75 singles or 30 DU attempts)

A)  (Not For Time:)

• 20 Wallballs
• 20 KB Swings
• 20 Hollow Rocks
• 20 Pistols-alternating (Scale by holding an object)
• 2 Rope climbs (or 4 planks)

B) 3 Rounds For Time:

• 400m Run
• 5 Wall climbs (scale to 10 WTF’s)
• 10 KB Snatch – 5 each arm (53/35)
• 15 Box Jumps (24/20)   Games Standard
• 20 KB Swings (53/35)

A) Deadlift: 5 x 5 @ 75% of 1-rep max Deadlift

(Do not post load…do not max out your lift…no 5 rep max’s)

B) 75 Burpee/pull-ups for time

A) Front Squat: Find 1 rep max in 20 Minutes.

(recommended rep count: 5-5-3-3-1-1-1-1-1-1)

B) 5 RFT:

• 5 Hang cleans (155/103)
• 7 Front squats
• 9 Toes-to-bar
• 21 Double-unders (scale to 63 singles or 21 DU attempts)

A) Strength / Technique: Snatch Pulls 5 x 3 @ 90% of 1rm snatch

(approximately 1 minute rest between rounds)

B) AMRAP 12:

• 8 power snatch (95/63)
• 8 burpees over bar
• 18 walking lunges

C) 200m Farmers Carry (53/35)

The class times on Monday will be 9a & 10a. There will be no other classes on that day. This includes On-Ramp.

The On-Ramp classes this week are Tuesday, Wednesday & Thursday @ 7:30pm.

WOD: Murph!   For Time:

• 1 mile run
• 100 pullups
• 200 pushups
• 300 squats
• 1 mile run

This can be done individually, or with a partner where you split up the reps, one partner moves at a time. You pick which way you want to tackle. Most people will chose partner Murph. Both partners run together.

FOR TIME:

• 20 Alt Sand Bag walking lunges
• 20 Mule kicks (stand up all the way after each rep)
• 20 SDHP’s (75/53)
• 20 Push press (75/53)
• 20 burpees
• 20 Box Jumps (24/20)
• 20 Toes to bar
• 20 Double unders (scale to 20 double under attempts)
• 20 KB Swings (53/35) (Don’t drop kettlebell on floor)

A)  Front Squats:

10 minutes to build to heavy single,
then do 20 reps at 50% of that weight

B) For Time:
- 800m run
- 5 cleans (155/103)
- 5 handstand pushups
- 400m run
- 10 cleans
- 10 handstand pushups
- 200m run
- 15 cleans

WARM UP: 4 rounds (Not for time)

• 5 pullups
• 10 pushups
• 15 Squats

A) AMRAP 4

• Row for max calories

B) AMRAP 4

• 15 push press (95/63)
• 15 Knees to Elbows

C) AMRAP 4

• 10 burpee box jumps (24/20)
• 10 Ring rows

3 Minutes Rest between AMRAP’s. Score will be total reps & calories combined

Special thanks to the staff and volunteers at the SE Regionals!

A) EMOM for 8 Minutes, perform the following:

• 1 power clean (80% of max power clean)
• 2 hang cleans
• 4 burpees

B) AMRAP 8:

• 12 power cleans (95/63)
• 30 double unders (scale to 75 singles)

A) Not for time:

• 300m row
• 30 hollow rocks (back & forth + 1 rep)
• 3 rope climbs or 6 planks
• 30 double unders…or 30 attemps (no singles)

(the above can be performed in any order. Do not post time or results)

B) 2 Rounds For Time:

• 20 wallball (20/14)
• 20 pull-ups
• 20 pistols (scale to 60 squats
• 20 Alt dumbell snatch

(RX+ do C2B pullups)

A) Bent over barbell rows: 5×5.

• Increase weight sightly each set
• bar touches floor each rep. Try to touch chest at the top of movement
• Do not post load

B) 15-12-9

• front squats (115/93)
• kb swings (53/35)
• pull-ups

(RX+ do 135 and C2B)

Congrats to the team for an outstanding performance this weekend. They finished 15th place out of the top 30 teams in the SE Region. Quite an accomplishment.