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WOD 11 – 2 – 21 A. Find a 1 rep power snatch B. Isabel 30 snatches for time 135 / 95

WOD 11 – 1 – 21 AMRAP 15 15 calories ( bike , ski or Row ) 15 Toes to bar 15 push press 115 / 75

For time Run 1600m for time straight into 27 – 21 – 15 – 9 KB Swing 1.5 / 1.0 pood Pull Up Push up

A. Every 2 min perform a set , 8 total sets. 2 Press + Push Press ( 10 – 8 – 6 – 4 ) 1 Press + Push Press ( 5 – 4 – 3 – 2 ) B. Cash out 200 cal bike with a friend : )

For time 3 rounds 20 Toes to bar 1 rope climb 30 cal row 1 rope climb 40 wall ball 1 rope climb 50 double unders 1 rope climb

A. Superset 5 sets 6 heavy deadlifts unbroken max reps bench press body weight / 3/4 body weight. ( or something you can get 8 + with set 1 ) B. Skills double tabata 16 sets of 20 seconds work – 10 seconds rest / transition Ring Hold In support Hollow Hold

For max reps 1 min squat clean 95 / 65 1 min burpee over bar rest 1 min 2 min squat clean 2 min burpee over bar rest 1 min 3 min squat clean 3 min burpee over bar rest 1 min amrap 4 4 squat clean 4 burpee over bar

WOD 10 – 22 – 21 5 rounds on a 2 min clock perform 3 cleans 6 jerk 9 front squat Use a 155 / 105 barbel respectively Do max burpees in time remaining rest 1 min : score barbell weight and burpees.

WOD 10 – 21 – 21 amrap 20 2 wall walk 4 strict pull ups 8 box jumps 24 / 20

WOD 10 – 20 – 21 For time 2 rounds run 400m 12 snatch 95 / 65 straight into 3 rounds 250m run 6 snatch 135 / 85 straight into 4 rounds 100m run 3 snatch 165 / 105