Shoulder Press: 3-3-ME

then

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Snatch 1-1-1-1-1-1-1 reps

Back Squat:  Work up to 1RM, then drop to 85% 3-3-ME

Run 5K/Row 6K

 

Dead Lift:  Work up to 1 RM then 2-2-2-2-2-2-2-2-2-2 using 85%

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

 

Saturday 0930 group WOD!

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”

 Back Squat 3-3-3-3-3 reps

Hang Power Clean 3-3-3-3-3 reps

Filthy Fifty:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

“Nate“

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Snatch 1-1-1-1-1-1-1

Then:

Death by Pullups:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.