From 0:00 -10:00 complete:
A: Start with a 500m/450m row
Then...
4 RDs of:
12 S2O at 50/35
48 DU

From 10:00-20:00 complete:
B: 4 Rds of: 
12 C2Bs
16 DB lunge steps (DBs held in front rack) 50/35lbs 

Then...

finish with a 500m/450m row

*Your score is time to complete each section. 

2:00 minutes on 2:00 minutes off x 8
AMRAP and Pick up where you left off
16 WBs
4 Wall Walks
12 T2Bs
6 power snatch at 135/95

Part A: For time row 1km!  

Part B: Open Prep
33-27-21-15-9
DB snatch 50/35 and push ups

*Please note there will be no 11 am class today as we will be cheering on Ashley as she competes at the Indoor Rowing World Championships

WOD at 9am and 10 am only

For 20 minutes swicthing every minute with your partner:
3 Power clean and jerk at 185/135
18 WBs
AMRAP DU
*Score is total DU done by the team

Each piece has 6 min time cap, followed by a 2 mins rest.  The goal is to finish each piece within the allocated time.  If you don't add one second per rep not completed.
Part A: 
5 rounds of
12 DB Front squats 50/35
9 HSPU

Part B: 
4 rounds

12 DB Push press 50/35
9 BBJO at 24"/20"

Part C: 
3 rounds of
12 DB Thrusters
18 HSPU
24 Box Jump Overs  at 24"/20"

On the 15 mins x 2, score is time on the second round.

100 feet of KB(one in each hand) Farmer Walks (32kgs/24kgs)

5 wall walks

80 feet of lunges with one KB held overhead

5 wall walks

60 KB deadlifts (one in each hand)

5 wall walks

40 KB swings

5 wall walks

20 One arm KB clean and jerk (switch arm every 5 reps)

5 wall walks 

A: On the 2 minutes x 12 at increasing loads perform:

Clean and jerk doubles!  

B:Back Squats

6x4 at 80%

4 mins on 4 mins off x 4 AMRAP
Burpees over the rower, rowing for calories, and T2Bs

Start each new 4 min AMRAP fresh with burpees over the rower.
RD 1 - 21 of each
RD 2 - 18 of each
RD 3 - 15 of each
RD 4 - 12 of each

*Score is total reps in each round.  Goal is to maintain the close to the same amount of reps in each round.

Gym is closed. Enjoy some time outside with friends!

Gym will reopen Tuesday at 6am!

A: At the 0:00 mark
Start with 10 rounds:
switching every round
15 Wall Ball Shots (30/20 lb)
5 Power Snatch (165/105 lb)

B:At the 15:00 
10 rounds (switching every round) of:
10 HSPU
15/10 Cal Row
You can't start part B until the 15:00 mark and you've finished the previous section.

Score is time for part A and Part B separately

3 rounds of
8 Single Arm Devil Press (70/50)
40 feet of HW
2 Rope climbs

Rest 4 minutes

3 rounds of
12 DB snatches
6 RMU

"Three parts all 6 minutes on followed by a 3 minute rest and rotate to the next part.
A: For time row - 1500m/1200m

B: For time
4 rounds of
18 KBs at 32kgs/24kgs
12 Burpees over the rower

C: For time
750m/600m row
24 KBS 32/24kgs
16 Burpees over the rower
*Your score is time in each section.  If you don't finish add 1 second per miss rep and 1 second per 10m in the row.  

A:Clean and Jerk complex, on the 2 mins x 12 at increasing loads

1 power clean + 1 hang clean + 2 jerks

B:Back Squats: 5x5 at 75%

3 mins on 90 sec x 6
AMRAP and pick up where you left off
12 shuttle runs (there and back is one)
4 wall walks
12 T2Bs
24 DB snatch 50/35

AMRAP and pick up where you left off on each section.
A: 2 mins on 1 min off x 5
18 WBS
6 BM
12 Power cleans 155/105
6 Bar Hop Burpees
Rest 4 mins
B:1 min on 1 min off x 6
3 BM
6 Power cleans 155/105
6 Bar Hop Burpees

Open 11.4

20 min AMRAP of

5 Power cleans 155/105

10 T2Bs

15 WBs

No classes, come cheer on the weightlifters

*Note last class is at 5:30 as we will be setting up for our weightlifting meet.

Start with 150 DU each (can be done at the same time)
Then 100 cal row (together with only one rower)
Then 10 rounds of
15 thrusters 95/65
15 Bar hop burpees
*switching  as needed
100 cal row (together)
and Finish with 150 DU each (can be done at the same time)

50/45  cal row
40 feet of HW
40 GHD sit-ups
40 feet of HW
30 C2Bs
40 feet of HW
20 ring dips
10 Wall facing HSPU
20 ring dips
40 feet of HW
30 C2Bs
40 feet of HW
40 GHD sit-ups
40 feet of HW
50/45  cal row

A:On the 2 minutes at increasing loads

1 hang clean + 2 front squats + 1 push press + 1 jerk

B: Back squats 

6x5 at 70%