WOD: Grand Marquis
Strength: Back Squat: 3-3-3-3-3
Find your 3 RM in 5 sets or less

WOD: 5 Rounds
20 Slam Balls (Choose your weight)
200m Run
2 Rope Climbs (4 mod)
WEAR LONG SOCKS!!!!

Travel WOD:
5 Rounds:
20 Squats
200m Run
10 DB Push-Press

WOD: Over-Under
5 Rounds:
10 HSPU
15 KB Swings (70/55)
20 DU’s (60 Singles)

Cool Down: Abs (100 reps)

Travel WOD:
5 Rounds
10 HSPU
15 DB Snatch
20 DU’s

Warm-up:
100m Run/10 Burpees, 200m Run/20 Push-Ups, 300m Run/30 KB Swings (35/25), 400m Run/40 Squats

WOD: Octo-Gone
8 Minute AMRAP
5 CF Box Jumps (30″/24″)
1 Squat Clean and Jerk (185/115)
5 CF Box Jumps
2 Squat Clean and Jerks
5 CF Box Jumps
3 Squat Clean and Jerks

5/4, 5/5, 5/6…….

Continue adding (1) Squat C&J for 8 minutes

You may Power Clean to Front Squat and Jerk

Travel WOD:
10, 9, 8, 7, …3, 2, 1 reps hit 1
then back up to 10 again
Jumping Squats
Push-Ups
Sit-Ups

2 Person Partner WOD
This is a 2013 Regional Event: Individual Event #4.
However will be doing it as a 2 Person WOD. Switch Every 25 Reps

100 Wall Balls (20/14) to a 10′ target
100 Chest To Bar Pull-Ups
100 Alternating Pistols
100 Snatches (75/55): (Slightly Different)

Cool Down: Plank 4:00 (last day of planks)

Travel WOD:
50 Squats
50 Burpees
50 Alternating Pistols
50 Alternating DB Snatches

OPEN GYM

Let’s get ready for Saturday!!!!

Warm-up: (3) 400m Sprints. Rest 1 minute between sprints.

WOD: Mr. Taco
30 Hang Power Cleans (115/75)
5 Burpees
30 Front Squats
10 Burpees
30 Push Press
15 Burpees
60 Alt. Lunges (R/L =2)

Hit all the movements correctly or it’s a no rep! There is no other way!

TRAVEL WOD:

Sane as above: Use DB’s

WOD: American Pickers

Find your 1 RM Snatch (Power or Squat), then

15 Minute AMRAP:
21 SDHP (95/65)
12 Pull-Ups
100m Sprint

Cool Down: Plank for 2:30

Travel WOD:
15 Min AMRAP
21 KB or DB SDHP
12 Push-Ups
200m Run

WOD: Truffle Shuffle
1000m Row (WOD starts on the row), then
3 rounds
21 CF Box Jumps (30/24)
12 Deadlifts (225/155)

Cool Down: Plank for 2:15

Travel WOD:
1 mile Run
3 Rounds
20 Air Squats
15 DB DL’s

Two Person Team WOD:
A League Of OUR Own

21 Minute AMRAP

One teammate must be running 200m at all times.  Switch at any time.

5 Ground To Overhead (95/75)
5 Overhead Squats (95/75)
5 Double Push-Up Burpees
30 Double-Unders (90 Singles)

Cool Down: PLANK FOR 2 MINUTES

TRAVEL WOD:
4 Rounds
10 DB Push Press
20 OHS (Use Stick)
30 Push-Ups
40 Double-Unders

Cool Down: Run 800m then Plank for 2 Minutes