Back Squat:  8 (50%), 6 (60%), 6 (70%), 4 (80%)  3 rounds of (count total reps):      1 minute burpees,      1 minute toes-to-bar,      1 minute jumping lunges,      1 minute rest

Power Clean:  3 (70%), 3 (80%), 2 (85%), 2 (90%), 1 (95%)  8 rounds Tabata (20 sec of work, followed by 10 sec of rest) of:      Hang power clean (115/75),      Gorilla pull-up (air squat into jumping pull-up),      Row (calories)                   ***score is total reps of all 8 rounds

Over-Head Squat:  10 (50%), 5 (70%), 2 (?), 1 (?), 1(?)                  *** Find a new 1 rep max!  For time:      Run 400 meters, then,     9 – 12 – 15 reps of:      Ring dips,      Slam ball (30/20), then,     Run 400 meters

You must complete one of the following: 3 min total L-Sit on paralletes + 15 toes to bar (control the decend) + 40 abmat situps, or 5 min total Plank + 15 toes to bar (control the decend) + 40 abmat sit-ups. 5 rounds for time of: 200 meter run, 10 sumo deadlift high pull [...]

Tuesday’s WOD Clean:  5 – 5 – 4 – 3 – 3   For Time:            Run 400 meters,            15 front squats (135/95),            25 push-ups,            Run 400 meters,            12 front squats,            15 push-ups,            Run 400 meters,            9 front squats,            10 push-ups   Wednesday’s WOD   Split Jerk:  4 – 3 – 3 – [...]

Snatch:  3 – 3 – 3 5 rounds for time of:                 5 deadlift (70% of 1 rep max),                11 burpees

 Because only one person from yesterday planned on coming to today’s class I decided to continue blasting the shoulders this week.  Keep focusing on your form for the over-head press.  I want to start programming more WOD’s with handstand push-ups in the near future so we all need to work on our shoulder strength and [...]

Push Press:  3 (80%), 3 (85%), 3+ (90%)  AMRAP in 12 min. of:             5 push press (115/75),            10 burpees,            15 ball slams (30/20)

A: Back Squat:   3 – 3 – 3 – 3 – 3 B: FGB6 practice #2: Wallballs 3 Rounds for Time:                     1 Minute Wallballs (cycling these as quickly as possible)                     1 Minute Rest C. Core Work:   3 rounds TABATA (20 sec work, 10 sec rest) of:           V-ups,           KB russian twist (1/.5),           Straight arm ab [...]

On the minute for 8 mins alternating:                    2 Power Cleans and 1 Jerk                    1 Power Clean and 2 Jerks (@85% 1RM) 3 Rounds for time of:                    10 Pull-ups                    10 Front Squat (165/115)                   10 Burpees                   (adapted from a WOD from the friends at CrossFit Hollywood)