WOD 203

15 Minute AMRAP

4 Muscle-Up Progression
6 Hand Stand Push Ups
8 Kettle Bells (53 lbs.)

Rounds - 9

Personal Bests

Push Jerk - 180 lbs.
Dead Lift - 275 lbs. (New PB)
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 195 lbs.
Power Snatch - 135 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 202

Part A:
Dead Lift
3 @ 185 lbs.
2 @ 205 lbs.
1 @ 225 lbs.
1 @ 275 lbs. (PB)
Fail @ 285 lbs.

Part B:
5-10-15-10-5
Pull-Ups
Front Squats (115 lbs.)
20 Double Unders after each Round

Time - 14:46

WOD 201

5 Rounds:
12 Overhead Squats @ 75 lbs.
12 Burpees

Time - 11:47

Personal Bests

Push Jerk - 180 lbs. (New PB)
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 195 lbs.
Power Snatch - 135 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 200

Part A:
500m Row

Time - 1:41 (Resistance - 6)

Part B:
Push Jerk
1 @ 95 lbs.
1 @ 135 lbs.
1 @ 155 lbs.
1 @ 165 lbs.
1 @ 175 lbs.
1 @ 180 lbs. (New PB)

Part C:
4 Rounds:
15 Sumo Dead Lift High Pulls @ 75 lbs.
15 Mountain Climbers (each leg)

Time - 5:17

WOD 199

Olympic Weight Lifting Class

Part A:
5 Rounds:
90 seconds work, 90 seconds rest

6 Squat Cleans @ 115 lbs.
6 Push-Ups
6 Sit-Ups

Part B:
9-6-3
Power Cleans @ 115 lbs.
Ring Dips (band-assisted)

Time - 2:05

WOD 198

"Fran"

21-15-9
Thrusters (95 lbs.)
Pull-Ups

Time - 9:07 (Prescribed)

WOD 197

Push Press:
3 @ 95 lbs.
3 @ 115 lbs.
3 @ 135 lbs.

Hero Workout - "Randy"
75 Power Snatch at 75 lbs.

Time - 9:05 (Prescribed)

WOD 196

Front Squat:
3 @ 135 lbs.
3 @ 145 lbs.
3 @ 165 lbs.

12 Minutes AMRAP

12 Sumo Dead Lift High Pulls (75 lbs.)
1 Squat Clean (75 lbs.)
6 Push Press (75 lbs.)

Rounds - 8+

WOD 195

"Olympic Weight Lifting Class"

On the minute:

5 Rounds - 3 Reps - Snatch Width Dead Lift (85 lbs.)
5 Rounds - 3 Reps - Hang Power Snatch (high hang @ 85 lbs.)
5 Rounds - 3 Reps - Hang Power Snatch (low hang @ 85 lbs.)
5 Rounds - 2 Reps - Snatch Balance (85 lbs.)
5 Rounds - 2 Reps - Squat Snatch (85 lbs.)

WOD 194

Part A:

Shoulder Press:
10 @ 65 lbs.
5 @ 75 lbs.
5 @ 95 lbs.

Part B:

30 Power Cleans @ 155 lbs.

Time - 5:00

WOD 193

"20/20 Vision" + 20

5 Rounds:
20 Wall Balls (20 lbs.)
20 Medicine Ball Cleans (20 lbs.)
20 Walking Lunges (each leg)

Time - 28:02

WOD 192

5 Rounds:
10 Overhead Squat (95 lbs.)
10 Ring Dips (band-assisted)
10 Burpees

Time - 15:00

WOD 191

"Olympic Weight Lifting Class"

"Lil' DT"

3 Rounds:
12 Dead Lift (115 lbs.)
9 Hang Power Cleans (115 lbs.)
6 Push Jerk (115 lbs.)

Time - 6:21 (Not Prescribed)

Personal Bests

Push Jerk - 175 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 195 lbs.
Power Snatch - 135 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs. (New PB)
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 190

Part A:

Push Press
5 @ 95 lbs.
5 @ 115 lbs.
5 @ 135 lbs.
5 @ 145 lbs. (PB)

Part B:
4 Rounds:
15 Single Arm Dumbbell Snatch (25 lbs.)
15 Box Jumps (24")

Time - 8:14

WOD 189

Pairs Workout with (pregnant) Sarah

6 Rounds:
10 Kettle Bells (24 lbs.)
10 Medicine Ball Cleans (16 lbs.)

1 Suicide Run (length of gym)

Time - 8:47

Team Double-Under in 3 minutes:
Total - 71