gymnastics/cardio

WOD:
21-15-9
Burpess
Sit-ups
HSPU
Strength:
50 Sit-ups/GHD
Back Squat: 3×4 65%
Push Press: 3×3 65%

Remember we will also have our Fundamentals class tonight at 7:15! It will cover snatch and burpees! Two very feared movements, this class will help everyone! Be there if you want/need help with your form on either of these! (Everyone can always improve!!)
WOD:
2 Rounds:
30 DU
30 Deficit Push Ups
30 walking Lunges
30 Bicycles
30 Pull Ups
Strength:
Clean & Jerk:
2×3 @ 80% 3×2 @ 85
Front squats:
3×5 @ 85%

Spin Cycle Fashion:
1 gasser
3 Muscle Ups (scale 5 c2b pull ups)
6 Burpess
9 Toes 2 Bar
12 C2G Push-ups
15 Jump Squats
18 Iron Mikes
21 Sit-ups
24 Supermans
27 Mtn Climbers (Each Leg)
Skill:
Choose a weakness
(Goat Training)

WOD:
4 Rounds:
30 Mtn. Climbers
30 Air Squats
30 Deficit Push Ups
Strength:
•Clean pull + Power clean:
3×3 @ 70/75/80%
•Snatch push press:
5×3 @ 75%
•1 1/4 back squats:
5×5 @ 80%
Challenge:
Elite: 30 Muscle Ups or C2B
RX: 30 Pull Ups
Scale: 30 Ring Rows

Everyone bring a jacket, hoodie, or sweatshirt to the early classes. We will be outside and it isn’t going to warm up until late morning! Just a heads up.
4 Rounds:
400m Sprint
60m Lunge
20 Deficit Push Ups
60m Lunge

30 Pull Ups
30 Double Unders
30 Walking Lunges
30 C2G Push Ups
30 Burpees
15 Pull Ups
15 Double Unders
15 Walking Lunges
15 C2G Push Ups
15 Burpees
Skill:
2 Min Max Effort:
•Ring Dips(or hardest variation you can complete.)
•Muscle Ups
•HSPU
•Box Jumps
Pick the two you are weakest at, not necessarily the two you want to do. Lets all get better today!

WOD:
2 Rounds:
50 DU
40 Squats
30 HRPU
20 Suitcases
10 HSPU
5 Half Gassers
20 minute cut off.
Strength:
Establish 1RM Hang Power Clean

WOD:
Three rounds for time:
Run 200 Meters
Lunge 100 Meters
50 air squats

WOD:
3 Rounds
50 Squats
50 Double Unders
50 Deficit Push-ups
Strength:
Clean & Jerk:
3×3 @ 65%
Snatch Balance:
3×3 @ 65%
Front squats:
3×5 @ 65%
Push jerk behind neck:
3×3 @ 65% of jerk 1RM
Toes to bar:
3×12

WOD:
70 Double Unders
60 Strait Leg Sit-ups
50 Air Squats
40 Clap Push Ups
30 Toes 2 Bar
20 Ring Dips
10 Pistols
5 Muscle Ups
+
Max Reps Hand Release Burpees with remaining time! Number of burpees will be your score.
18 Minute Cap!
Strength:
Snatch:
2×3 @ 75%
2×3 @ 80%
Back squat:
3×5 @ 80%
Push press:
5×3 80%