Friday at the Fights!

5x

5 KB Clean and Jerks Left arm
10 Sit ups

5 KB Clean and Jerks Right arm
10 Sit ups

4 rounds - 20 minute cap

7 strict pulls
11 cal bike
15 box jumps
19 cal row
23 air squats

21-15-9

ring dips
ovhs
hand release push ups

5x

100m run
10 squat clean thrusters
15 kb swings
100m run

*rest 2 min*

'Funner" Fun Friday

25 cal row
25 box jumps
25 OVH lunge left arm
50 Kb swings
25 OVH bottoms up KB lunge right arm
25 box jumps
25 cal row

3x

10 deadlifts
50 DU

4 x

5   BMU
10 OVH Lunges
15 Sit ups holding a 10# plate

5 x

5 lateral box jump over burpees
100m sprint

21-15-9
back squats
dumb bell strict press
calories rower-bike-ski

*each set of back squats and presses get heavier

 3 rft...

50 wallballs
400m run

5x

5 BMU
10 SU
30 double unders

1 min max cal on Assault Bike
30 power cleans
1 km run

10x

3 SA db snatch on rt
3 SA db snatch on lt

3 SA OVH Squat rt
3 SA OVH Squat left

3 SA OVH Step ups RT
3 SA OVH Step ups left

every second minute 10 t2b

"Donny"
21-15-9-9-15-21
Deadlifts and Burpees

3x

10 elevated ring push up
10  dumb bell farmers carry lunges
100m run

then immedieately following

3x

15 wallballs
3 t2b
15 sit ups
3 pull ups

21-9-6-3 power cleans with increasing wt each round
12 push ups after each round power cleans

3 RFT

12 Front Squats
12 Bottom up KB press
12 Sit ups

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Every minute on the minute do:

3 deadlifts and max DU. Continue until you reach 500 DU's.

3 RFT

5 Power Snatch
200m run
5 HSPU
then immediately upon completion do:

3min AMRAP
3 T2B
5 Sit ups

6 min AMRAP

7 power cleans
5 reverse lunges
3 wall walks

21-15-9

dumb bell thrusters
pull ups

Find your 1 Rep Max Clean

7min AMRAP
20 cal Air Dyne
12 burpees

10 Turkish Get ups

3x
20 Kettlebell Swings
20 Step Ups with KB

10 Turkish Get Ups

21-15-9
OVHS
T2B
then 60 Cal on air dyne

10 DB Snatch
10 Sit UPs
100m run

20 DB Snatch
20 Sit UPs
200m Run

30 DB Snatch
30 Sit UPs
300m Run

40 DB Snatch
40 Sit UPs
400m Run

12 min time cap

5 x
2 ring dips
300m row/250m
4 pullups
5 front rack lunges

10-9-8-7-6-5-4-3-2-1
Power clean

20-18-6-14-1-2-10-8-6-4-2
Box Jumps

10 min

Power Snatch
T2B

in 10 minutes work your way up the ladder:1-10 and on the top of every 2 min 30 double unders

3 RFT

200m row
10 burpee pullups

Tabata squats and sit ups 10 cycles

Friday Fun...

2x

27 wallballs
7    hspu
27  calorie row
7    hspu

3 burpees for every time you break up wall balls...

3 RFT

300m ski
20 Goblet Squats 50/35
10 T2B

20 min AMRAP

5 pull ups
10 push ups
15 squats
20 DU

10 min AMRAP

5   shoulder to overhead
10 deadlifts
15 box jumps

6x

6  box jump over x 2 then 1 burpee
12 KB SDHP

4x

12 Front Rack Lunges
10 Burpees

18.1

20min AMRAP
8 T2B
10 Dumbell Hang Clean & Jerk
12/14 Cal Row

55 deadlifts
55 wallball shots
55 cal row
55 hspu

The Chief...

3min AMRAP

3 Power Cleans 135/95
6 push ups
9 air squats

rest 1min Repeat total 5 cycles

Friday fun...

Hero WOD

5 RFT

10 Dumb bell Snatch
10 Pullups
10 Burpees (yay Burpees!)

5 x

10 db lunge
12 t2b
14 box jumps

1-1-1-1-1

Split Jerks

5x
3 squat cleans
5 ring dips

21-15-9
Deadlifts
Ring dips

5x
10 Ball Slams
20 Sit ups
30 Double Unders

30x for time...

Power Snatch
OVHS
Lunge each leg

Thruster

10 -8-6-4-2-4-6-8-10 ...each round of thruster add weight
after each round
2 BMU