StatenBerger WOD Congratulations to the StatenBerger family. Metcon (AMRAP – Reps) Amrap 20 10 power cleans 155/105 20 cal bike or row 30 med ball sit up’s 10/6 40 wall balls 20/14

Rock the bells Technique Work Ten minute barbell warmup/ technique/build to working weight Clean and Jerk (EMOM x10 at 80% across) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 16 2 strict HSPU 4 BBJO 30/24 8 RKBS 70/53 16 (8 each arm) KB snatch 35/25

Full depth Squat Back Squat (4×5 at 93% 5RM) Conditioning Metcon (Time) 150m run to begin each round 27-21-15-9: Burpees Sandbag or Odd object 20 inch step ups Coach/athlete choice of object

Short restt Conditioning 1-mile bike (Time) Sprint Rest until 5:00 1000m Row (Time) Max Effort 1000m Row Rest until 10:00 Metcon (Time) 100 double unders 50 Alt. DB snatch 50/35 100 double unders 50 box jumps 24/20 100 double unders 50 ab mat sit up’s 100 double unders 1 mile run Score is time to…

Diane on the run WOD Metcon (Time) 2×150 partner run 63 Deadlifts 155/105 42 HSPU 24 Synchro partner lunge (bodyweight) 4×150 partner run 45 Deadlifts 30 HSPU 24 Synchro partner lunge 6×150 partner run 27 Deadlifts 18 HSPU 24 Synchro partner lunge Weightlifting Metcon (Weight) 9 minutes on the clock to max the following complex:…

Active recovery MOBILITY Focus on hips/shoulders Conditioning The goal is to complete the work each round, resting the remainder of the minute. Max score = 16 Metcon (AMRAP – Rounds) EMOM X 16 A: 21 RKBS 53/35 B.: 15/12 cal row or 12/9 bike C: 21 sit ups or 15 GHD sit ups D: 15…

Independence Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Short and not so sweet Warm-up Turkish Get Up (Focus on form) Technique Work Power Snatch (Build to working weight or a little higher) WOD Isabel (Time) For Time: 30 Snatches, 135# / 95#

Dam Weightlifting Push Press (5×3 @90% of 3RM) WOD Select a barbell weight you can "move" https://youtu.be/jsU_V5vIYos Water Break (3 Rounds for reps) "Water Break" Part #1 AMRAP 4:00 27 Hang Power Cleans (95/65) 27 Lateral Burpees Over Rower 27/21 Calorie Row Rest 4:00 "Water Break" Part #2 AMRAP 4:00 21 Hang Power Cleans (115/85)…

Q3 strength Squat Back Squat (5×5 at 90% of 5RM) WOD Metcon (AMRAP – Reps) AMRAP 11 2-4-6-8-10….ascending reps of: OHS 95/65 Toes to bar

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