Hero wod:- Schmalls

Pairs WOD with my Pet Rock
60 Calorie Row
50 Toes-to-Bars
40 Wall Ball Shots 9/6kg
30 Cleans (any) 60/42.5kg
20 C2B pull ups

into

60 Cal Bike
50 KB Swings 32/24kg
40 Front rack DB lunge 2 x 22.5/15kg
30 Snatch (any) 60/42.5kg
20 HSPU

*pet rock = 24/16kg if the KB touches the floor at any time, both partners must do 5 burpees

In 5 minutes find max unbroken DU’s

Wod:- Annie

In a 12 minute window complete as many reps as possible of:

6 rounds each YGIG
In 60 sec complete
150/135m row + max DB snatch

Strength:
8 mins to establish a 1 RM Snatch
Warm up C & J
8 mins to establish a 1 RM C&J

Metcon:-
Isabel – 30 snatches for time

Strength:-
1RM Push Press

Metcon:-
Then in teams of 4 Angie ramped up
200 Pull ups
200 Push ups
200 Situps
200 Squats

Strength:-
Crossfit Total

Metcon:-
CFT WOD
8 rounds
3 Squat cleans 85/55kg
15 push ups

The SEVEN

7 Rounds For Time Of:

7 Handstand Push-Ups
7 Thrusters (60/42.5 kg)
7 Knees-to-Elbows
7 Deadlifts (112.5/75 kg)
7 Burpees
7 Kettlebell Swings (32/24kg)
7 Pull-Ups

Hero wod:-Lumberjack20

Strength:-
5 X 5 Front Squat at 70-80%

Metcon:-
5 rounds (With a partner share the reps equally)
12 Hang power clean and jerks
8 Thrusters
6 Power snatches
52.5 / 35kg

*Partner 1 does 6 hang pwoer cleans, then partner 2 does 6, partner 1 does 4 thrusters then partner 2 does 4, partner 1 does 3 power snatch, partner 2 does 3.

Strength:-
4 rounds
10 second front lever holds
8 Chin ups
20-30 secs dish hold

3 x max bar hangs with 1 minute rest

Metcon:-
4 rounds
10 Burpee Box Jumps
20 Pull ups
30 Situps