For Time:

Run 1 mile

Then:

21-15-9 Reps of:

Power Snatch 115/80

Strict Pull-up

10 Rounds for time:

5 Hang Power Cleans 155/105

15 Air Squats

15 Sit-ups

4 Rounds For Time:

Run 400 meters

20 Push Presses 95/65

12 Burpee Pull-ups

AMRAP in 14 minutes of:

5 Front Squats 135/95

8 Weighted Push-ups 35/15

30 Double-unders

Reminder: Tomorrow we kick-off our “Back on track” nutrition challenge at 9am! Please arrive by 8:30am for measurements, weight, and body fat. If you aren’t participating in the challenge, please join us for Open Gym at 7:30am-9am.

”Back on track Challenge WOD”

For Time:

50 Box Jumps 24/20

Then:

3 Rounds of:

21 Burpees

12 Power Cleans 135/95

21 Pull-ups

For time:

Run 800 meters

30 Strict High Knees

Run 800 meters

70 Sit-ups

Run 800 meters 

30 Toes to Bar

Every minute on the minute for 7 minutes: Squat Clean + Hang Squat Clean + Front Squat.

Then:

AMRAP in 9 minutes of:

Run 100 meters

15 Wall Ball Shots

Run 100 meters

16 Wall Ball Shots

Run 100 meters

17 Wall Ball Shots and so on…….

Rest 2 minutes 

Then:

AMRAP in 9 minutes of:

Run 100 meters

15 Wall Ball Shots

Run 100 meters

16 Wall Ball Shots

Run 100 meters

17 Wall Ball Shots and so on…….

For time:

25 Strict Pull-ups

100 Double-unders

15 Push Presses 135/95

Run 400 meters

20 Ring Muscle-ups

15 Push Presses

25 Burpees

For time:

Row 1000 meters

Then:

9 Rounds of:

5 Deadlifts 225/155

5 Strict Handstand Push-ups

Then: 

Run 800 meters

*you can start with the run or row or end with the run or row.

AMRAP in 20 minutes of:

4 Squat Clean Thrusters 115/80

14 Weighted Step-ups 24/20 (choose weight)

8 Toes to Bar

"The Chief"

Max rounds in 3 minutes of:

3 Power Cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

* After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

10-8-6-4-2 reps for time of:

Power Snatch 115/80

Box Jump Overs 24/20

Bar Muscle-ups

*modification for Bar muscle-ups will be strict-pull ups or 2 x kipping pull-ups.

For Time:

75 Wall Ball Shots 20/14

Then:

50-40-30-20-10 reps of:

Double-unders

Sit-ups

Then:

75 KB Swings 53/35

5 Rounds For Time:

Run 400 meters

12 Strict Handstand Push-ups

12 Toes to Bar

12 Burpees

5 Rounds for time:

10 Push Jerks 135/95

15 Pull-ups

30 Air Squats

“Warm-up”

Every Minute on the Minute for 6 minutes: Hang Squat Clean x 2 reps.

Then:

5 Rounds, one minute at each station:

Row Calories

Squat Cleans (95/65)

Burpees

Score is total reps.

10-9-8-7-6-5-4-3-2-1 reps for time of:

Box Jump Overs 24/20

Toes to Bar

Single Arm Dumbbell Jerk Right Arm

Single Arm Dumbbell Jerk Left Arm

*choose load for jerks

3 Rounds for time:

Run 800 meters

25 Push-ups

6 Squat Cleans 210/140

“Warm up”

Every minute on the minute for 7 minutes: Power Snatch x 2 reps.

Then:

For time:
135/95 Pound Power Snatch, 15 reps
15 ft Rope Climb, 10 ascents
135/95 Pound Power Snatch, 12 reps
15 ft Rope Climb, 8 ascents
135/95 Pound Power Snatch, 9 reps
15 ft Rope Climb, 6 ascents

*modification: 2 Strict Pull-ups per Rope climb 

For time:

Tabata Toes to Bar

Then:

5 Rounds of:

15 Push Presses 95/65

8 Lateral Burpees over Barbell

Then:

100 Double unders