OHS
2x10

"Cindy"
20 Min AMRAP

L3
5 Pull Ups
10 Push Ups
15 Squats

L2
Sub ring rows or jumping pull ups

Notes:

OHS should be done for quality, not heavy.  Do 2 warmup sets at a light weight.  Cindy is a named workout… your time should be recorded in the system....

Push Press
5-5-5

For Time

L3
50 DU's
21 Power Clean (135/95)
50 DU
21 Jerks
50 DU
21 Clean (Full)

L1
Sub MB for bar

Notes:

Push press can be done from the rack or ground.  Do two warm up sets of 5.  Increase weight on each set, building to a heavy 5 rep max....

WOD:

"Grace"

Level 3:

For time:

30 Clean & Jerks (135/95)

Level 2:

For time:

30 Clean & Jerks

Level 1:

For time:

30 Medball Clean & Jerks

(7mins. Time Cap)

ROMWOD

Inland Valley Strength

Snatch 1 @90%

Snatch + 2 OH Squat (5secs. pause at bottom)

2 X 1 @70%

4 X 3 Push Press + Push Jerk @...

WOD:

30 Minute time cap:

"Jackie"

Level 1:

1000M Row

50 Thrusters (45#/45#)

30 Pullups

Level 2:

1000M Row

50 Thrusters 

30 Jumping Pullups

Level 1:

500M Row

50 Air Squats

30 Ring Rows

THEN:

"Karabel"

Level 3:

10 Rounds for time:
3 Snatch (135#/95#)
15 Wall Balls (20#/14#)

Level 2:

10 Roun...

Strength:

Press 3 X 5 @ 85% of 1RM

*If you don't have your 1 Rep Max, do:

1-1-1-1-1 (Increase weight each set.  You are looking for your 1RM)

WOD:

12 Minute AMRAP:

Level 3:

15 Kettlebell Swings (53/36)

50' Bear Crawl

15 Pushups

50' Bear Crawl

Level 2:

15 Kettlebell Swings

50' Bear...

Skill/Strength:

Double Unders

15 Minute Max

WOD:

3 Rounds for Time:

Level 3:

25 Wallballs (20/14)

50 Double Unders

15 Toes to Bar

Level 2:

25 Wallballs

150 Singles

15 Knee Tucks

Level 1:

25 Goblet Squats

150 Singles

15 AbMat Situps

Inland Valley Strength

7 Mins. EMOM:

Power Clean 3 @70%...

Strength:

Deadlift 3 X 5 @ 85%

*If you have not established your 1 Rep Max, do:

1-1-1-1-1 (Increase weight each round.  You are looking for your 1RM)

WOD:

For Time:

Level 3:

1000 M Row Buy-In

5-4-3-2-1

Burpees

Curtis P's (95/65)

800 M Run Cash-Out

Level 2:

1000 M Row Buy-In

5-4-3-2-...

WOD:

For Time:

(6 Minute Time Cap)

Level 3:

64 Pullups

8 Overhead Squats (135/95)

Level 2:

64 Jumping Pullups

8 Overhead Squats

Level 1:

49 Ring Rows

7 Goblet Squats

ROMWOD

Inland Valley Strength

Snatch 1 @90%

Snatch + 2 OH Squat (3secs. pause at bottom)

2 X 1 @70%

4 X 3 Push Press + P...

WOD:

For Time:

21 Minute Time Cap:

Level 3:

50 Double Unders

50 Box Jump Overs (24/20)

50 Wallballs (20/14)

50 Abmat Situps

50 Calorie Row

50 Pushups

Level 2:

150 Single Unders

50 Box Jump Overs

50 Wallballs

50 Abmat Situps

50 Calorie Row

50 Knee Pushups

Level 1:

150 Single Unders

50 Box...

Strength:

Bench Press 5 X 5 @ 75%

*If you have not established your 1 Rep Max, do:

1-1-1-1-1 (Increase weight each set.  You are looking for your 1RM)

WOD:

20 Minute Time Cap

"Heather"

Level 3:

3 Rounds for time:

550 Meter Row

12 Deadlifts (225/155)

12 Ring Dips

Level 2:

3 Rounds f...