WOD817 - Wednesday, February 15th

Warm-up
3 Rounds:
20sec. Handstand Hold
15 Goblet Squats
300m Row

Strength
For Time:
Accumulate 30 Reps of Touch & Go Power Cleans @80%
(fewest sets possible w/ nothing 3 reps or less, 10min. time cap)

MetCon
RX
3 Rounds For Time:
21 Box Jumps, 24/20″
15 Calorie Row
9 Deadlifts, 275/185lbs
(RX+ 315/205lb deadlift)

SCALED
3 Rounds For Time:
21 Box Jumps, 20/16″
15 Calorie Row
9 Deadlifts, 225/155lbs

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

A.
AMRAP 3 Minutes x4:
250/200m Row
20 DB Snatch, 55/35lbs
Max CTB Pull-ups in remaining time
Rest 2min. between AMRAP's
(RX+ 70/45lb DB snatch)

B.
3 Rounds: (30 rep cap)
Max Set Unbroken Overhead Squats, 135/95lbs
Rest 2min.
(RX+ 155/105lb OHS)

CF LITE

Warm-up
Same as class

Strength
Every 3 Minutes for 15 Minutes:
2-3 DB Strict Press

MetCon
AMRAP 3 Minutes:
Mac Calorie Bike
-rest 4min. then-
AMRAP 8 Minutes:
5 Strict Pull-ups
10 HR Push-ups

WOD816 - Tuesday, February 14th

 Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)

Strength
Back Squat 5×6 @80%

MetCon
RX
"Open WOD 12.1 & 11.3"
AMRAP 7 Minutes:
Burpees to 6″ Target
-rest 5min. then-
AMRAP 5 Minutes:
Squat Clean & Jerk, 165/110lbs

SCALED
AMRAP 7 Minutes:
Burpees
-rest 5min. then-
AMRAP 5 Minutes:
Squat Clean & Jerk, 135/95lbs

Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.

A.
Push Jerk 5×6 @70%

B.
3 Rounds For Time:
20 Ring Dips
80 Double-unders
Rest 2min.

C.
EOMOM for 20 Minutes:
20/14 Calorie Bike

CF LITE

Warm-up
Same as class

Strength
5 Rounds:
60-90sec. Wall Sit
12 Stationary Lunges w/ DB's

MetCon
3 Rounds For Time
1k Bike
20 Goblet Squats
20 Jumping Lunges

Accessory
5 Rounds:
30-40sec. Hollow Hold
10 Band Pull-a-parts

WOD815 - Monday, February 13th

 Warm-up/Primer
RX
AMRAP 4 Minutes:
150m Row
10 DB Push Press, 45/25lbs

SCALED
AMRAP 4 Minutes:
100m Run
10 DB Push Press, 35/15lbs

MetCon 1
RX
For Time:
60 Wallballs, 20/14lbs
40/25 Calorie Bike
20 Squat Snatch, 95/65lbs
(RX+ 115/75lb snatch)

SCALED
For Time:
60 Wallballs, 14/10lbs
40/25 Calorie Row
20 Squat Snatch, 75/55lbs

MetCon 2
RX
4 Rounds For Time:
400m Run
8 Deadlifts, 275/185lbs
Rest 90sec.
(RX+ 12 deadlifts each rnd)

SCALED
4 Rounds For Time:
300m Run
8 Deadlifts, 225/155lbs
Rest 90sec.

Competition Side Work
6 Rounds For Time:
750/600m Row
Rest 2min.

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
8 DB Bent-over Row (each arm)
20 DB Step-ups

MetCon
Every 6 Minutes for 18 Minutes:
500m Row
30 KB Swings
15 DB Strict Press

Accessory
Every 2 Minutes for 10 Minutes:
60sec. Push-up Hold

WOD814 - Saturday, February 11th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
AMRAP 3 Minutes x5:
50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
Rest 3min. between AMRAP's, pick up where you left off

SCALED/LITE
AMRAP 3 Minutes x5:
40 Squats
30 Sit-ups
20 HR Push-ups
10 Ring Rows
Rest 3min. between AMRAP's, pick up where you left off

OPEN GYM WOD

Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)

Strength
4 Rounds:
1 Squat Clean + Max Rep Hang Squat Clean @75% of Squat Clean
Rest 3-4min.

MetCon
RX
"Open WOD 14.4"
AMRAP 14 Minutes:
60 Calorie Row
50 Toes to Bar
40 Wallballs, 20/14lbs
30 Power Cleans, 135/95lbs
20 Muscle-ups

SCALED
AMRAP 14 Minutes:
50 Calorie Row
40 Knees to Elbows
30 Wallballs, 14/10lbs
20 Power Cleans, 115/75lbs

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

A.
Touch & Go Deadlift
1×6 @65%
1×5 @75%
1×4 @85%
1×1 @95%

B.
AMRAP 15 Minutes:
30 Double-unders
10 Lateral Bar Burpees
Rest 30sec.

WOD813 - Friday, February 10th

Warm-up
2 Rounds:
50 Double-unders
40 Stationary Lunges
30 Wallballs, 20/14lbs

Strength
4 Rounds:
1min. Max Back Squats in 1 set @55%
Rest 3min.

MetCon
RX
3 Rounds For Time:
100 Air Squats
50/30 Calorie Bike

SCALED
3 Rounds For Time:
70 Air Squats
40/20 Calorie Row

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

A.
For Time:
800m Run
30 Back Rack Lunges, 95/65lbs
Rest 2min.
600m Run
20 Back Rack Lunges, 115/75lbs
Rest 2min.
400m Run
10 Back Rack Lunges, 135/95lbs
(RX+ 135/95lbs & 185/125lbs on 2nd & 3rd rnd)

B.
3 Rounds For Time:
1k Ski or 40 Box Jumps, 24/20″
Rest 2-3min.

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
20 Banded Leg Curls
8 Single-arm DB Row (each arm)

MetCon
5 Rounds For Time:
18 KB Swings
12 Stationary Lunges w/ KB Goblet Hold
9 Burpees

Accessory
Every 2 Minutes for 10 Minutes:
10 Barbell Roll-outs

WOD812 - Thursday, February 9th

Warm-up
"Death by 10m"

MetCon
RX
AMRAP 15 Minutes:
30 Double-unders
10 Lateral Bar Burpees
Rest 30sec.

SCALED
AMRAP 15 Minutes:
60 Single-unders
10 Burpees
Rest 30sec.

LITE
AMRAP 10 Minutes:
30 Single-unders
7 Burpees

Strength/Skill
Make up a lift you missed earlier in the week
A. Front Squat 4x8 @75%
B. For Time:
Accumulate 40 Reps of T&G Power Snatch @75%
(fewest sets possible w/ nothing 3 reps or less, 10min. time cap)
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.

Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)

B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)

C. 40+ Minute ROMWOD
https://romwod.com/

WOD811 - Wednesday, February 8th

Warm-up
3 Rounds:
30 Jumping Squats
15 Good Mornings
15 Push-ups

Strength
For Time:
Accumulate 40 Reps of Touch & Go Power Snatch @75%
(fewest sets possible w/ nothing 3 reps or less, 10min. time cap)

MetCon
RX
3 Rounds For Time:
15 Handstand Push-ups
15 Overhead Squats, 115/75lbs
15 Bar Facing Burpees
(RX+ 135/95lb OHS)

SCALED
3 Rounds For Time:
15 HR Push-ups
15 Overhead Squats, 95/65lbs
15 Burpees

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

A.
4 Rounds For Time:
15/12 Calorie Bike
15 Deadlift, 225/155lbs
Rest 3min.

B.
3 Rounds:
Max Set Unbroken Push Jerks, 165/115lbs
Rest 2min.
(25 rep cap per rnd)

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
12 Goblet Squats
12 Stationary Lunges with DB's/KB's

MetCon
For Time:
40 Wallball
20 Burpees
30 Wallball
15 Burpees
20 Wallball
10 Burpees

Accessory
4 Rounds:
30-40sec. Hollow Rock Hold
10 Single-arm DB Row (each arm)

WOD810 - Tuesday, February 7th

 Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)

Strength
Front Squat 4x8 @75%

MetCon
RX
2 Rounds For Time:
500m Row or 400m Run
25 Sumo Deadlift High Pull, 95/65lbs
25 CTB Pull-ups

SCALED
2 Rounds For Time:
400m Row or 300m Run
25 Sumo Deadlift High Pull, 75/55lbs
25 Pull-ups

Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.

A.
Split Jerk 5x2 @85%

B.
For Time:
100/65 Calorie Bike

C.
AMRAP 4 Minutes x3:
3 Rope Climbs
15 Hang Power Cleans, 95/65lbs
15 Push-ups
Rest 2min. and pick up where you left off each AMRAP
(RX+ 1 pegboard climb)

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
50' Bottom’s Up KB Carry (each arm)
20 KB Romanian Deadlift

MetCon
3 Rounds For Time:
30 KB Swings
20 HR Push-ups

Accessory
3 Rounds:
3 Turkish Get-ups (each arm)
45sec.  Side Plank (each side)

WOD809 - Monday, February 6th

 Warm-up/Primer
RX
AMRAP 4 Minutes:
40 Double-unders
5 Power Cleans, 135/95lbs
(RX+ 155/105lb power clean)

SCALED
AMRAP 4 Minutes:
80 Single-unders
5 Power Cleans, 115/75lbs

MetCon 1
RX
4 Rounds For Time:
20 DB Snatch, 55/35lbs
20 Toes to Bar
(RX+ 70/45lb DB)

SCALED
4 Rounds For Time:
20 DB Snatch, 45/25lbs
20 Knees to Elbows

*DB snatch does not need to be alternating  

MetCon 2
RX
AMRAP 4 Minutes x3:
2 Squat Cleans, 155/105lbs
1 Muscle-up
4 Squat Cleans
2 Muscle-ups
6,3,8,4,etc.
Rest 2min. and start over each AMRAP
(RX+ 185/125lb squat clean)

SCALED
AMRAP 4 Minutes x3:
2 Squat Cleans, 135/95lbs
2 Ring Dips
4 Squat Cleans
4 Ring Dips
6,6,8,8,etc.
Rest 2min. and start over each AMRAP

Competition Side Work
15 Rounds For Time:
200m Row
Rest 30sec.

CF LITE

Warm-up
AMRAP 4 Minutes:
40 Single-unders
10 KB Swings

MetCon
Every 10 Minutes for 40 Minutes:
1k Row
6 Toes to Bar
9 Pull-ups
12 Strict DB Press

WOD808 - Saturday, February 4th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, with only one person working at a time
For Time:
100 KB Swings, 70/53lbs
25 Calorie Row or Bike/25 Burpees to 6" target
100 Thrusters, 45/35lbs
25 Calorie Row or Bike/25 Burpees to 6" target
100 Pull-ups
25 Calorie Row or Bike/25 Burpees to 6" target
100 Thrusters
25 Calorie Row or Bike/25 Burpees to 6" target
100 KB Swings
(row or bike/burpees performed at same time, alt. each set)

SCALED/LITE
In teams of two, with only one person working at a time
For Time:
70 KB Swings, 53/35lbs or less
15 Calorie Row or Bike/15 Burpees
70 Thrusters, 45/35lbs
15 Calorie Row or Bike/15 Burpees
70 Pull-ups
15 Calorie Row or Bike/15 Burpees
70 Thrusters
15 Calorie Row or Bike/15 Burpees
70 KB Swings
(row or bike/burpees performed at same time, alt. each set)

OPEN GYM WOD

Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)

Strength
4 Rounds:
1 Snatch + Max Rep Hang Snatch @75% of 1RM Snatch
Rest 3-4min.

MetCon
RX
AMRAP 7 Minutes:
20 Sit-ups
20 DB Thrusters, 45/25lbs (each hand)

SCALED
AMRAP 7 Minutes:
15 Sit-ups
20 DB Thrusters, 35/15lbs (each hand)

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

A.
Touch & Go Deadlift
1×6 @62.5%
1×5 @72.5%
1×4 @82.5%
1×1 @92.5%

B.
5 Rounds For Max Reps:
1min. Burpees to 6″ target
1min. Rest

WOD807 - Friday, February 3rd

 Warm-up
4 Rounds:
40 Double-unders
15 KB Swings
25 Air Squats

Strength
4 Rounds:
1min. Max Front Squats in 1 set @55%
Rest 3min.

MetCon
RX
AMRAP 25 Minutes:
25/20 Calorie Row or 400m Run
20 KB Swing, 70/53lbs
15 Box Jumps, 30/24″
(RX+ KB snatch)

SCALED
AMRAP 25 Minutes:
20/15 Calorie Row or 300m Run
20 KB Swing, 53/35lbs
15 Box Jumps, 24/20″

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

A.
For Time:
1 up to 8
Lateral Bar Burpees
Push Press, 95/65lbs
Rest 3min.
8 down to 1
Lateral Bar Burpees
Push Press, 95/65lbs
Rest 3min.
1 up to 8
Lateral Bar Burpees
Push Press, 95/65lbs
(RX+ 115/75lb push press)

B.
4 Rounds For Time:
50 Double-unders
15/10 Calorie Bike
50 Double-unders
Rest 60sec.

CF LITE

Warm-up
Same as class

Strength
Alternating Every 90 Seconds for 30 Minutes:
10-15 HR Push-ups
30sec. Farmers Hold
8-10 Russian KB Swings
16-20 Goblet Squats

MetCon
For Time:
50 Calorie Bike (SPRINT)

WOD806 - Thursday, February 2nd

Warm-up
Alternating EMOM for 12 Minutes:
25 Double-unders
5 Strict Pull-ups

MetCon
RX
5 Rounds For Max Reps:
1min. Burpees to 6″ target
1min. Rest

SCALED/LITE
no target

Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 4x8 @75%
B. For Time:
Accumulate 40 Reps of T&G Power Clean @75%
(fewest sets possible w/ nothing 3 reps or less, 10min. time cap)
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.

Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)

B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)

C. 40+ Minute ROMWOD
https://romwod.com/

WOD805 - Wednesday, February 1st

 Warm-up
2 Rounds:
15 HR Push-ups
15 Calories Bike or 15 Burpees
15 Box Jumps

Strength
For Time:
Accumulate 40 Reps of Touch & Go Power Cleans @75%
(fewest sets possible w/ nothing 3 reps or less, 10min. time cap)

MetCon
RX
"Open WOD 13.1"
AMRAP 17 Minutes:
40 Burpees to 6″ target
30 Power Snatch, 75/45lbs
30 Burpees to 6" target
30 Power Snatch, 135/75lbs
20 Burpees to 6" target
30 Power Snatch, 165/100lbs
10 Burpees to 6" target
Max Power Snatch, 210/120lbs

SCALED
AMRAP 17 Minutes:
40 Burpees
30 Ground to Overhead, 75/45
30 Burpees
30 Ground to Overhead, 95/65
20 Burpeess
30 Ground to Overhead, 115/75
10 Burpees
Max Ground to Overhead, 135/85

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

A.
AMRAP 3 Minutes x5:
500/400m Row
Max Rope Climbs in remaining time
Rest 2min. between AMRAP's
(RX+ alternate  between legless and standard rope climbs each AMRAP)

B.
3 Rounds:
Max Set UB Sumo Deadlift High Pull, 105/75lbs
Rest 3min.
(40 rep cap)

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
8 KB Romanian Deadlift
8 Single-arm DB Row (each arm)

MetCon
For Time:
25 Burpees
50 KB Swings
25 Burpees

Accessory
Alternating Every 2 Minutes for 12 Minutes:
45sec. Left Side Plank
45sec. Right Side Plank
 

WOD804 - Tuesday, January 31st

 Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)

Strength
Back Squat 4×8 @75%

MetCon
RX
10 Rounds For Time:
5 Front Squats, 135/95lbs
4 Push Jerk, 135/95lbs
3 Strict Handstand Push-ups
(RX+ 155/105lb barbell)

SCALED
10 Rounds For Time:
5 Front Squats, 115/75lbs
4 Push Jerk, 115/75lbs
3 DB Strict Press, AHAP

Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.

A.
Push Jerk 4×8 @65%

B.
AMRAP 4 Minutes x3:
15 Alt. Single-arm DB Snatch, 55/35lbs
Max Calorie Ski in Remaining Time
Rest 3min. Between AMRAP's
(RX+ 70/45lb DB snatch)

C.
6 Rounds For Time:
25 Calorie Bike
Rest 2min.

CF LITE

Warm-up
Same as class

Strength
5 Rounds:
4-5 Seated Strict Press
Rest 2-3min.

MetCon
AMRAP 12 Minutes:
6 Strict Pull-ups
9 DB Push Presses
12 Alt. Stationary Lunges w/ DB's

WOD803 - Monday, January 30th

Warm-up/Primer
RX
3 Rounds For Time:
15 Goblet Squats, 53/35lbs
12 Pull-ups

SCALED
3 Rounds For Time:
15 Goblet Squats, 44/26lbs
12 Ring Rows

MetCon 1
RX
3 Rounds For Time: (20min. cap)
400m Farmers Carry, 45/25lbs (each hand)
10 Wall Walks
10/7 Burpee Muscle-ups
(RX+ 100ft. handstand walk)

SCALED
3 Rounds For Time:
400m Farmers Carry, 35/15lbs (each hand)
20 HR Push-ups
10 Burpee CTB Pull-ups

MetCon 2
RX
3 Rounds For Time:
21 Thrusters, 105/70lbs
21 CTB Pull-ups
Rest 2min.
(RX+ 27 reps of each)

SCALED
3 Rounds For Time:
15 Thrusters, 75/55lbs
15 Pull-ups
Rest 2min.

Competition Side Work
8 Rounds For Time:
500m Row
Rest 90sec.

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
15 HR Push-ups
10 Ring Rows

MetCon
3 Rounds For Time:
500m Row
24 Russian KB Swings, AHAP
12 Box Jumps, 20/16″

WOD801 - Friday, January 27th

 Warm-up
3 Rounds:
250m Row
12 Hang Squat Snatch
20 HR Push-ups

Strength
3 Rounds:
1 Squat Clean + Max Rep Hang Squat Cleans
@70% of 1RM Squat Clean
(rest 3-4min. between rounds)

MetCon
RX
AMRAP 10 Minutes:
5 Squat Snatch, 115/75lbs
25 Double-unders
(RX+ 145/100lb snatch)

SCALED
AMRAP 10 Minutes:
5 Squat Snatch, 95/65lbs
50 Single-unders

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

A.
3 Rounds For Time:
400m Run
25 Alt. Pistols
Rest 3min.
(RX+ 40 pistols)

B.
8 Rounds For Time:
20/15 Calorie Ski
Rest 2min.

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
8 DB Step ups (each leg)
8 Single-arm DB Row (each arm)

MetCon
3 Rounds For Time:
10 Bar Facing Burpees
10 Empty Bar Thrusters
10 Russian KB Swings, AHAP

Accessory
Every 2 Minutes for 10 Minutes:
8 DB Bench Press

WOD800 - Thursday, January 26th

Warm-up
5 Minutes of Jump Rope Practice
(singles, double-unders, triple-unders, etc.)
-then-
3 Rounds
5 HR Push-ups
5 Gymnastic Kips
5 Air Squats

MetCon
RX
AMRAP 3 Minutes x4
500/400m Row or 400/300m Run
Max Burpee Box Jump-overs, 24/20″
Rest 2min. between AMRAP's

SCALED
AMRAP 3 Minutes x4
400/300m Row or 300/200m Run
Max Burpee Box Jump-overs, 20/16″
Rest 2min. between AMRAP's

LITE
AMRAP 3 Minutes x4
300/200m Row or 200/100m Run
Max Burpee
Rest 2min. between AMRAP's

Strength/Skill
Make up a lift you missed earlier in the week
A. Front Squat 3x10 @70%
B. For Time:
Accumulate 50 Reps of T&G Power Snatch @70%
(fewest sets possible w/ nothing 3 reps or less, 10min. time cap)
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.

Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)

B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)

C. 40+ Minute ROMWOD
https://romwod.com/

WOD799 - Wednesday, January 25th

Warm-up
3 Rounds:
250m Row
12 Hang Squat Snatch
20 HR Push-ups

Strength
For Time:
Accumulate 50 Reps of Touch & Go Power Snatch @70%
(fewest sets possible w/ nothing 3 reps or less, 10min. time cap)

MetCon
RX
For Time:
25 CTB Pull-ups
20 Alt. Single-arm DB Snatch, 55/35lbs
20 CTB Pull-ups
15 Alt. Single-arm DB Snatch
15 CTB Pull-ups
10 Alt. Single-arm DB Snatch
10 CTB Pull-ups
5 Alt. Single-arm DB Snatch
(RX+ 70/45lb DB snatch)

SCALED
For Time:
25 Pull-ups
20 Alt. Single-arm DB Snatch, 45/25lbs
20 Pull-ups
15 Alt. Single-arm DB Snatch
15 Pull-ups
10 Alt. Single-arm DB Snatch
10 Pull-ups
5 Alt. Single-arm DB Snatch

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

A.
3 Rounds For Time:
3 Rope Climbs
50 Wallballs, 20/14lbs
2 Rope Climbs
Rest 2min.
(RX+ legless rope climbs)

B.
2 Rounds:
Max Set Unbroken Overhead Squats, 115/85lbs
Rest 3min.
(40 rep cap per set)

CF LITE

Warm-up
Same as class

Strength
5 Rounds:
5-6 Seated DB Strict Press
Rest 2-3min.

MetCon
Alternating EMOM for 15 Minutes:
9 L-seated DB Press
15 Burpees
21 V-ups

WOD798 - Tuesday, January 24th

Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)

Strength
Front Squat 3x10 @70%

MetCon
RX
3 Rounds For Time:
15 Power Snatch, 95/65lbs
6 Muscle-ups

SCALED
3 Rounds For Time:
15 Power Snatch, 75/55lbs
12 Ring Dips

Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.

A.
Split Jerk 5x3 @80%

B.
AMRAP 3 Minutes x3:
10 Double-unders
2 Power Cleans, 155/105lbs
20 Double-unders
4 Power Cleans
30 Double-unders
6 Power Cleans
etc…
Rest 2min. between AMRAP's, start over each new AMRAP
(RX+ 185/125lb power clean)

C.
EMOM for 20 Minutes:
12/8 Calorie Bike

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
8 KB Romanian Deadlift
30 Banded Glute Bridges

MetCon
AMRAP 12 Minutes:
12 KB Swings
12 Stationary Lunges w/ KB's
200m Run

Accessory
Every 2 Minutes for 10 Minutes:
12-15 Barbell Roll-outs
 

WOD797 - Monday, January 23rd

Warm-up/Primer
RX
AMRAP 3 Minutes:
15 Calorie Bike
15 Burpees
Max 20/14lb Wallballs in remaining time

SCALED
AMRAP 3 Minutes:
15 Calorie Row
10 Burpees
Max 14/10lb Wallballs in remaining time

MetCon 1
RX
15-12-9 Reps For Time:
Calorie Bike
Hang Squat Cleans, 135/95lbs
Handstand Push-ups
(RX+ 21-15-9 reps for time)

SCALED
15-12-9 Reps For Time:
Calorie Row
Hang Squat Cleans, 115/75lbs
HR Push-ups

MetCon 2
RX
AMRAP 15 Minutes:
5 CTB Pull-ups
5 Push Jerks, 115/75lbs
10 CTB Pull-ups
10 Push Jerks
15 CTB Pull-ups
15 Push Jerk
Rest 60sec. then start over
(RX+ 135/95lb push jerk)

SCALED
AMRAP 15 Minutes:
5 Pull-ups
5 Push Jerks, 95/65lbs
10 Pull-ups
10 Push Jerks
15 Pull-ups
15 Push Jerk
Rest 60sec. then start over

Competition Side Work
4 Rounds For Time:
1k Row
Rest 2min.

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
10-12 Ring Rows
60sec. Squat Hold

MetCon
AMRAP 3 Minutes x3:
600/500m Row
Max Strict Pull-ups in remaining time
Rest 3min. between AMRAP's

Accessory
Every 2 Minutes for 12 Minutes:
60sec. Handstand or Push-up Hold
60sec. L-sit Hang