Strength

Deadlift

Work To A Heavy Five
Then 5x5

WOD

For Time

100 Kettlebell Swings (53/35)
800m Run
50 Kettlebell Sumo Deadlift High Pulls (70/53)
800m Run

Strength

Spilt Jerk

Find A Heavy Single Split Jerk

Then

EMOM 10
1 Split Jerk

WOD

4 Rounds

15 Thrusters (115/80)
10 Box Jumps (30/24)

It’s Serena’s (Coach Corey’s sweet little 8 year old girl) birthday tomorrow! Let’s do a WOD in her honor!

WOD

With A Partner

For Time

Buy In

600m Overhead Plate Carry Relay* (45/35)
* I'll Explain The Rules In Person :-)

Then

8 Rounds

7 Toes To Bar
13 Power Snatch (135/95)
20 Wall Balls (20/14)
11 Burpee Box Jump Overs (24/20)

Strength

6 Rounds

Every :90

2-3 Rope Climbs

WOD

For Time

15 Supine Ring Rows
10 Deadlifts (225/185)
15 Supine Ring Rows
10 Hang Power Cleans (205/155)
15 Supine Ring Rows
10 Front Squats (185/135)
15 Supine Ring Rows
10 Push Press (155/105)
15 Supine Ring Rows
10 Clusters (135/95)

Strength

Back Squat

Work To A Heavy Double
Then 8x2

WOD

2 Rounds

200m Run
50m Broad Jump
50' Walking Lunge
99 Double Unders
11 Overhead Squats (75/55)

Happy Birthday Lo! Here is the WOD you asked for!

Strength

Bench Press

Work To A Heavy Double
Then 6x2

WOD

"JT"

21-15-9

Handstand Push Ups
Ring Dips
Push Ups

WOD

With A Partner

For Time

3000m Row*
2000m Buddy Carry**
1000m Run***

* Must Switch Every 250m. Rowing is Only Permitted While Partner Performs a Dead Hang

** Each Time Partners Switch. Both Partners Complete 20 Air Squats

*** Partners Run Together With A Med Ball and Toss Back and Forth Every 10 Steps

Strength

Cleans

Work To A Heavy Single
Then EMOM 10
@ Heavy Single

WOD

AMRAP 13

Ascending Ladder

4 DB Cleans (53/35x2)
6 Burpees Over Dumbbells
50m Overhead Ball Carry (20/14)
15 Abmat Sit Ups

Each Round Add:

1 DB Clean
2 Burpees Over Dumbbells
25m Overhead Ball Carry

WOD

With A Partner

AMRAP 30

Partner A:

2 Rounds

5 Toes To Bar
10 Handstand Push Ups
15 Medball Squat Jumps (20/14)

Then
400m Run (Together)

Partner B:
While Partner A Works:

20 Hang Power Cleans (135/95)
10 Double Push Up Bar Facing Burpees
ME V-Ups

Switch After Each Run

Score Is Total Number Of V-Ups Completed

Strength

Deadlift

Work To A Heavy Single

Then EMOM 10
1 Deadlift @ Heavy Single

WOD

10 Rounds

2 Deadlifts (80% of Heavy Single)
4 DB Prone Rows (50% Bodyweight)
100m Run