Metcon-  For time:

250 Pull-ups
250 Kettlebell swings (53lb / 35 lb)
250 Double-unders
250 Overhead squats (95lb / 65lb)

Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups at the rig, then complete all of the Kettlebell swings, then all of the Double-unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.

Post-WOD OLIFTING (AFTER 9:00am session) 4 sets of 3 Snatch at 75%, 3 sets of 2 Clean and Jerk at 80%

Strength- part 1- Bent Row- 3×5 (add 5-10 pounds)

part 2- Conventional Deadlift 3sets of 3 @88% 1rm ( 5 BIG box jumps immediately after each set)

Metcon- Andy P. (All Out Effort)

rest 2:00

run 1 mile for time

Core- tabata v-ups

You know the drill. Come in and make up a workout or get the coach to make one for you.  Maybe instead of working out you could do active recovery/ mobility/ stretching/ myofascial release (foam rolling).   OR…… you can come hang out with some good people.

Strength- part 1- 10 minutes to find max jerk

part 2- Press 5 sets of 3 @ 83% ( adv. do 3 plyo pushups in between each set)

METCON- ????

CORE- PLank Holds, 2 min reg, 1 each side, 1 minute regular

Strength- part 1- Snatch Balance ( work up to heavy single)

part 2-  Clean and Jerk 4×2 @ 82%

Metcon- 7 minute amrap burpee

Core-  Good Morning 5×3 (Heavy)

Strength- part 1- Tall Snatch- 3sets of 5 reps( add 2.5-5#)

part 2- Hi-Bar Back Squat- 88% 5sets of 2 (TEMPO 30X0); 3 BIG box jumps after each set

Metcon- 4 rounds for time of

30 jumping lunges

20 pull ups

10 HSPU

Skill- Run 400 m for time

then immediately do 50 unbroken situps