sticking with the theme of dumbbell sunday….

Wod 1- 8 Minutes
800m run
With remaining time max reps of alternating HANG db snatches 70/50

Rest

wod 2-
10 Minutes amrap
5 Pull ups
10 push ups (on your 2 dbs)
15 double DB burpees

rest

wod 3

10 Minutes
25 doubles or 50 singles
10 single arm db hang clean and jerk (5 each side)
100m farmer carry 2 DBS.

8am endurance. Partner 10k (no partner version available)
You go, i go format. Switch off doing these intervals. Rest is while you are waiting for your partner to get back. Each will complete the following. Only 1 partner is running at a time.
Run 1 Mile Each (2 miles total)
Run 2 x 800m Each (2 miles total)
Run 4 x 400m each (2 miles total)
Run 1 x 200m each (to make up the .2 miles that makes this total 6.2 miles which is a true 10k)

8am and 9am

For time:
30 Deadlifts, 275/185 lbs
20 Front Squats, 185/135 lbs
10 Squat Snatches, 135/95 lbs

Rest 5 min

50 Row Calories
Handstand Walk, 50 ft (sub equal time in seconds handstand hold or 14,12,10,8,6 handstand push ups or db press)
40 Row Calories
Handstand Walk, 40 ft
30 Row Calories
Handstand Walk, 30 ft
20 Row Calories
Handstand Walk, 20 ft
10 Row Calories
Handstand Walk, 10 ft

Rest 5

21-15-9 reps, for time of:
Knees-to-elbow
Strict Ring Dip

*strength work 2nd today this is only a 7 minute wod
Warm up
Take 10 minutes to build up to your thruster weight. We start the workout out at 10 after then move to strength portion.

WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
VARIATIONS
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups
Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups
Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups


Strength-
2-2-2-2 Strict press
2-2-2-2 Push press
2-2-2-2 Push jerk
You should be warmed up at this point. Add weight for every movement change.

Warm up-
Squat clean emom technique work 2 round
Min 1- 10 Power pos. power clean
Min 2- 5 Hang power clean followed by 5 front squat
Min 3- 5 full squat cleans, pause at the knee

Strength 16 Minute EOMOM (8 rounds)
Every other minutes do 2 rounds of
1- Power position squat clean
1- Hang position squat clean
1- squat clean

Wod
16 Minutes Amrap
10 Power cleans 185/135
200 M run
5 Push Jerks 185/15
200 M Run

Weight vest Wednesday
This is a Hero Wod for an officer overseas.

This Hero WOD is for PC Keith Palmer of the Met Police who was murdered confronting a terrorist at the Palace of Westminster on the 22nd March 2017. … This WOD was created by the team at Met Police Crossfit to honor his bravery and sacrifice, for which he was awarded the George Medal.

“Palmer ”
For Time
Buy-In:
800 meter Run
Then, 5 Rounds of:
10 Pull-Ups
20 Burpees
30 Air Squats
Buy-Out:
800 meter Run