Clean and Jerk 3×2 @ 80%. Then, Champions League WOD.

Beginners:Breathing Squats. Then, Champions League WOD.

Endurance:Run 3x400m with 1 min rest. Then, Champions League WOD.

Champions WOD: AMRAP in 10 minutes of:

10 Overhead Squats 45k/30k/ 100lbs/ Recreational Front Squats 45k/30k

10 Pull-ups/ Recreational 30 jumping pullups

10 Raised Push-ups/ Recreational knee push ups

Back Squats and Overhead Press 3×2 @ 80%. Then, 3 rounds of max effort TTB (reps) and HS holds (time). At least 1 min between rounds

Beginners:Overhead Squat and Overhead press 3×5. Then, 3 rounds of max effort TTB (reps) and HS holds (time). At least 1 min between rounds

Endurance:3 rounds of backward bear crawl 25 yds and 20 box jumps. Then, 3 rounds of max effort TTB (reps) and HS holds (time). At least 1 min between rounds

Reminder class time change for the week, we will hold class mon-thru of this week class times will remain the same, we will be off fri, and sat. Monday class times will start at 330 and end at 830 pm

Deadlift 3×2 @80%. Then, 3 rounds for time of 400m run, 500m row, and 25 hand release push ups.

Beginners:Breathing Squats. Then, 3 rounds for time of 200m run, 300m row, and 15 hand release push ups.

Endurance:100 Double unders. Then, 3 rounds for time of 400m run, 500m row, and 25 hand release push ups.

Reminder class time change for the week, we will hold class mon-thru of this week class times will remain the same, we will be off fri, and sat. Monday class times will start at 330 and end at 830 pm

Snatch 3×2 @ 80%. Then, “Amanda” 9-7-5 Snatch (42/62). Refer to 8/2/2011

Beginners: Snatch Progressions. Then, 9-7-5 Snatch (Bar) and CTB Pull Ups.

Endurance:Run 1 mile. “Amanda” 9-7-5 Snatch (42/62). Refer to 8/2/2011

REST

Make sure all competitors get there times in to be validated, have a great weekend.

Champions League WOD 3

For time:

100-80-60-40-20 metres of,

Shuttle sprint

Broad jumps

Bear crawl

(10m shuttles for all movements)

12min time cap applies. For every 10m of shuttle incomplete at the end of 12 minutes add 1 second on top of the 12min cap!

Power Snatch 5×1 @ 100%. Then “JT” 21-15-9 reps of HSPUs, ring dips, and push-ups. Refer to 11/11/2011

Beginner:Breathing Squats. Then 12-9-6 reps of HSPUs, ring dips, and push-ups. Refer to 11/11/2012

Endurance:Run 1 mile. Then “JT” 21-15-9 reps of HSPUs, ring dips, and push-ups. Refer to 11/11/2013

** Anyone that is attending Regionals that would like to have a TEAM KILO Shirt made Mary will be making them. Please but what ever shirt you would like to wear, and bring them to the Saturday Morning workout and I will give them to mary so she can get them ready for Chicago. I need them NLT Saturday after that your on your own.

REST

15 min of muscle ups work. 30 minute AMRAP of 10 pull-ups, 400 M run, 15 yard handstand walk, 20 box jumps (24/20). Refer to 11/9/2011

Beginner:15 min of muscle ups work. 30 minute AMRAP of 10 pull-ups, 400 M run, 15 yard Bear Crawl, 20 box jumps (20).

Endurance:15 min of muscle ups work. 30 minute AMRAP of 10 pull-ups, 400 M run, 15 yard handstand walk, 20 box jumps (24/20). Refer to 11/9/2011

Back Squat 5×1 @ 100%, Snatch Balance 5×1 @ 100%, Bench Press 3xmax body weight.

Beginners:Snatch progressions and Snatch Balance Progressions. Bench Press 3xmax body weight.

Endurance:Run 5k and 3×10 back squats @ 75%.