WODs 10.30.17 - 11.3.17 - No 7:15 PM Class on Tuesday

BOA was a huge success. Thank you to everyone that helped make it happen. Congratulations to team "Sweep the leg if necessary" for taking 3rd in the Male RX and Team Smak Talk for taking 1st place in the Mixed Scaled division. 

Kelsi officially passed her level 1!!!  Looking forward to her getting involved with coaching. 

Monday  

1. Conditioning
For Time: 
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)

*extra work outside of class

2. Strict Handstand Push-ups
2 Rounds:
55% of Max Unbroken Strict Handstand Push-ups
45% of Max Unbroken Strict Handstand Push-ups
35% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

Tuesday - Last Class Will Be 6:15 PM

10-31-17

Cleans 155/105

T2B

Burpees

Double Unders

Wednesday

1. Front Squat
6 Sets of 2:
Sets 1 + 2 – 80%
Sets 3 + 4 – 85%
Sets 5 + 6 – 90%

2. Conditioning
5 Rounds:
21 Air Squats
15/12 Calorie Row
12 Alternating Dumbbell Snatches (50/35)

Thursday

For time:
60 push-ups
50 dips
40 handstand push-ups
30 K2E
20 jerks, 155 lb.
10 push presses, 155 lb.

Friday

Teams of 3
AMRAP 7:
50 Back Squats (135/95) 
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
Rest 3:00
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105) 
AMRAP Bench Press (185/115) 
rest 3:00
AMRAP 7: 
50 Deadlifts (185/135) 
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

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