WOD 10 Minute AMRAP 30 Double Unders 15 Hang Muscle Snatch 45/35 -Finisher- Partner Up! 4 Rounds Each 100m Barbell Farmers Carry

WOD -4 Sets – 3 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Sit Ups Rest 2 minutes between sets.

WOD Teams of 3 On a 15 minute running clock work one minute at each station, Station A) 50m Sled Push 90/50 Station B) Tire Flips Station C) Wall Balls 20/14 *Sled Push only complete once and rest the remainder of the minute.  All other stations work the entire minute.    

Great job to all our members out at the Mission 10 Race in San Juan Bautista last weekend!   WOD Snatch High Pull 3-3-3-3-3 “Diane” For time 21-15-9 Deadlift 225/155 Handstand Push Up

WOD “Filthy 50” For time: • 50 Box jump, 24″/20″ • 50 Jumping pull-ups • 50 Kettlebell swings 35 • 50 Walking Lunge steps • 50 Knees to elbows • 50 Push press, 45/35 • 50 Back extensions • 50 Wall ball shots 20#/14# • 50 Burpees • 50 Double unders

WOD Partner Up! -4 Sets- 3 Minute AMRAP 5  Shuttle Sprints (20′ forward + 20′ backward) 15 Medicine Ball Cleans 20#/14# 2 minute rest between sets *Score is rounds + reps.  Begin each new set where you left off in the previous set.  Partners start at alternating stations and switch only when each has finished all…

WOD -Strength- Deadlift 5-4-3-2-1 Work up to a heavy single   -Metcon- 5 Minute AMRAP 6″ Touch Jump Burpees *Set a target that is 6″ above your reach.  Must touch target in the jump of each burpee.

WOD For time: 21 Toes-to-bar 90 Double Unders 15 Toes-to-bar 60 Double Unders 9 Toes-to-bar 30 Double Unders

WOD -Strength- Every minute on the minute for 10 minutes complete one Clean Complex: High Hang Power Clean Low Hang Power Clean Power Clean Front Squat *Start light and work up -Metcon- 6 Minute AMRAP Clean & Jerks 135/95 Score 1:  Time it takes to complete first 10 Clean & Jerks Score 2:  Total reps

WOD -Teams of 3 – 20 Minute AMRAP 50 Strict Pull Ups 75 Bench Press 135/95 100/70 Calorie Row *Entire team stays at the same station until all reps have been completed.  Only one person working at a time, switching as needed.  Score is rounds + reps.