Overhead Squat x 3, 3, 3, 3, 3

Come to Centennial Park for the Saturday workout today. Meet on the West End side at the grass area in front of the Parthenon

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Rounds in 10 minutes of:
Air Squats x 20
Abmat Sit-ups x 20
Broad Jumps x 10

Back Squat x 3, 3, 3, 3, 3

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20, 19, 18, 17…2, 1 rep rounds of:
Push-ups
Walking Lunge Steps

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21, 15, 9 rep rounds of:
Hang Squat Clean to Thrusters (95 lb, 65 lb)
Toes to bar

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Front Squat x 5, 5, 3, 3, 3, 3, 1

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10 rounds of:
1-arm KB Clean & (Push) Press x 5 R/L
Turkish Get-ups x 2 R/L
Guys use 16 kg, Gals use 12 kg

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For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, (16 kg, 12 kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 lb barbell
50 Back extensions
50 Wall ball shots, (20 lb, 14 lb)
50 Burpees
50 Double unders

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Run 800M
Deadlift x 30 reps (Guys use 185 lb, Gals use 115 lb)
Run 400M
Wall Ball x 30 reps (Guys use 20 lb, Gals use 14 lb)
Run 200M
Burpees x 30 reps

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3 rounds for time of:
Ground to overhead x 10 (Guys use 95 lb, Gals use 65 lb)
Sprint 200 yd Shuttle (50 yds down & back twice)

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8 minutes of Tabata mashup of:
Push-ups w/ hand release at bottom
Air Squats
“Dip” or “Yoga” or “Judo” Push-ups
Split Jumps

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Shoulder Press x 5, 3, 3, 3, 1 reps for load
Abmat Sit-ups x 50 during each rest period.

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5 rounds of:
OHS x 5 (Guys use 115 lb, Gals use 75 lb)
L-Pull-ups x 5

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Complete 5 rounds for time:

20 yd Bear Crawl – Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts – Guys use 255 lb, Gals use 155 lb
10 Burpees

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7 rounds of:
KB Swings x 7 (28 kg, 20 kg)
KB SDHP x 7 (28 kg, 20 kg)
Sprint 100 yds (50 yds down & back, if possible)

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This is a short WOD, so it’d be good to spend some time before on
Double Under technique/rhythm.

Strict Pull-ups x 50
Strict Dips x 50
Every minute, stop and sprint the short track down and back.

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Overhead Squat x 5, 5, 3, 3, 3, 3, 1

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KB Swings x 25 (Guys use 24 kg, Gals use 16 kg)
Double Unders x 35
Run 400M
DB Hang Squat Cleans x 25 (Guys use 40 lb DBs, Gals use 25 lb DBs)
Back Extensions x 35
Row 500M
Box Jumps x 25
Knees to Elbows x 25
Run 400M
Push Press x 25 (Guys use 95 lb, Gals use 65 lb)
Romanian DL x 25 (Guys use 95 lb, Gals use 65 lb)

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In a team, perform 200M of walking lunges. First teammate performs 3 thrusters with a 75 lb BB then performs 3 reps of walking lunges, while his teammmates simultaneously follow and do 3 unloaded walking lunges. Rotate through using the barbell while walking the 200M
Then:
Solo Walking Lunges x 200M

In a team, 5 rounds of:

While teammate A pushes the sled with a 45 lb plate down and back across the performance room, the rest of the class sprints the short track until teammate A finishes. Rotate through each person getting a chance at the sled push. Rest only as needed. One round equates to every teammate getting a chance to push the sled down and back across the performance room once.

1 minute rounds for Max Reps of:
Rope Climb
Burpees
Turkish Get-ups (20 kg, 12 kg)
Tire Flips

Then:
Plank Hold x 5 minutes. For each broken hold, perform 20 KB Swings (24 kg, 16 kg) at the end of the set.

Bench Press x 5, 5, 3, 3, 3, 3, 1

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5 rounds of:
Squat Clean Thrusters x 5 (Guys use 135 lb, Gals use 95 lb)
Chest-to-Bar Pull-ups x 10

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Friday-
OHS x 100 reps. Everytime you break the OH position, you must perform 25 Double Unders as a Penalty.

Saturday-
3 rounds w/ 30 second rest between each exercise
Deadlift (135/95) x 1 min
Back Extensions x 1 min
Rope Climb x 1 min
Rower x 1 min

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Push-ups (release hands from floor at the bottom) x 27
Row x 27 calories
Double Unders x 27
OH Walking Lunges x 27 R/L (Guys use 30 lb DB, Gals use 15 lb DB)
Pull-ups x 27
Wall Balls x 27
Sledgehammer swings x 27 R/L
Box Jumps x 27 (Guys use 30 inch, Gals use 18 inch)

Then end with:
HSPU (or sub) x 27