21-15-9

OH Lunges 135/95

Back Squats 135/95

Box Jumps

Wall Balls

+

Mini Fran

12-9-6

Thrusters 95/65

7 RFT-
7 Power Snatch 115/75
7 C2B Pull-ups
7 Thrusters 115/75

Run 800 Meters

12 Deadlifts 225/185

12 Alt. DB/KB Snatch 50/35 (use throughout)

12 Single Arm DB/KB Thruster (6 per arm)

Run 400 Meters

24 Box Step-Ups w/ KB/DB

24 Burpees

24 KB Swings

Run 400 Meters

12 Deadlifts 225/185

12 Alt. DB/KB Snatch 50/35

12 Single Arm DB/KB Thruster (6 per arm)

Run 800 Meters

Christine:

3RFT:

Row 500 m

12 BW Deadlifts

21 Box Jumps

30 Back Squats at 75%

30 Abmat Sit-ups

And

4RFT:

Run/Row 400 m

9 Clusters 135/95

6 Power Snatch 135/95

6 OH Squats 135/95

30 Min. AMRAP:

24-18-12-6 (go back up..)

DB Deadlifts 50/35s

Box Jumps

Wall Ball Shots

Bench Press @65-75%

KB Goblet Squats 50/35

Anchored Toes to Bar

Cleans 135/95

18-15-12-9-6-3

Thrusters 75/55

Power Snatch 75/55

Toes to Bar (Anchored option of courrrrrse!)

Box Jumps

7 RFT

8 OH Squats 115/85

8 Alt. DB Power Snatch 50/35

8/leg Box Stepups with DB

8 pushups

Tomorrow’s WOD:

3 RFT:

21 Deadlifts 185/125

15 Pull-ups

9 Front Squats 185/125

+

3 RFT:

21 Bench Press 115/85

15 GHD sit-ups

9 Squat Cleans 115/85

10-9-8-7-6-5-4-3-2-1

Push Press 115/85

Alt. KB Snatch 50/35 (per Arm)

Pushups

Ring Dips