SWOD: 3 position snatch 1@50,60,70 Behind the neck split jerk 6x2 work for a challenging double WOD: 12/9 cal ski 9 hspu 5 power clean 185/125 3 rds Rest as needed 1 mile row 1 mile bike 800 run

SWOD: 1 Hang power clean + 2 power clean 1@50,60,65,70 Front squats 3@60,70,80,85 2x1@90 WOD: 10 ttb 10 alternating kB snatches 55/35 15/12 cal row 3 rds *2 min break 2 rounds *1 min break 1 round

LAKE WOD 2018: SWIM TO BUOY *(OR RUN TO CONE) TEAMS OF 2 (24 EACH) 48 BUDDY CARRY SQUAT 48 PUSH UP 48 TUCK SIT UP 48 SPLIT LUNGE 48 BURPEES RUN TO CONE

SWOD: Back squats 2x5@60,2x5@70 WOD: 1 min bike calories 1 min burpees 1 min wall balls 20/14 1 min box jumps over 24/20 1 min break 3 rds Accessory: 4x20 bicep curls (barbell) 2x20 reverse fly (with crossover symmetry)

SWOD: Squat snatches 3@50,60,2x3@65 Squat clean and jerk 2x3@50,2x2@60, 2x2@65 WOD: 1 15 snatches 135/95 400 run 15 Clean and jerk 400 run WOD: 2 21-15-9 Deadlift 135/95 60 double unders after every rd

WOD: 250 row 30 sec break 250 ski 30 sec break 250 row 3 rds 2 min between rounds Accessory: 3x20 front rack lunges (weighted) 4x10 suitcase deadlift (5/5)

Come prepared to swim, run, and do some burpees! Arrival: 10:30AM WOD starts promptly at NOON! Bring items for a barbecue. Sign up on the board. 8425 Miller Drive Miami, FL 33155 Gym will be CLOSED this Saturday!

SWOD: Power snatches 2x3@50,2x3@60 Emom for 3 split jerks 1-2 @50 3-4@60 5@65 6-7@70 WOD: 3 rds of Cindy 30 V-ups 3 rds of Cindy 60 hollow rocks 3 rds of Cindy Accessory: One hand over head walking 3x100’ (50’ right hand/50’ left) ( can be one kB or db)

SWOD: Hang power clean 2x3@50,2x3@60 Front squats 5@50,60,65,70 WOD: 20 min amrap 9 hspu 12 C2b pull ups 18 pistols 36 double unders

SWOD: front squats 4X50,60,65,2X4@70 push press 5X3 WOD: 1 mile run 5 min. break 800m run 3 min. break 400m run