ATHLETE

A. Back Squat 5 x 5, climbing in weight each set, when possible

B.

Buy-In: 50-100 Double Unders/Single-Unders

500m Row
50 Abmat Situps
25 Push Ups
400m Row
40 Abmat Situps
20 Push Ups
300m Row
30 Abmat Situps
15 Push Ups
200m Row
20 Abmat Situps
10 Push Ups
100m Row
10 Abmat Situps
5 Push Ups

Cash out: 50-100 Double Unders/Single-Unders

BARBELL CLUB

*For this Team/Partner WOD, please scale weights accordingly.  Weights do not have to be as prescribed, but you should have 3 climbing weights for each exercise.  For example, if the Back Squat weight is too heavy for your team, you might do something like 50 Back Squats @ 75#, 50 Back Squats @ 85#, and AMRAP in remaining time of Back Squats @ 100#.  Be sure to discuss your weight choices with your Coach.

A. Teams of 3, Complete AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squat in remaining time at (225/155)
divide the work amongst your teammates as you see fit

*If doing this workout with just 2 people, change to 35 reps at each weight

3 minute rest

B. Teams of 3, Complete AMRAP 7:
50 Push Press*, 135/95
50 Push Press*, 155/105
AMRAP Push Presses* in remaining time at 185/135
*Must be a Push Press, not Jerk.
divide the work amongst your teammates as you see fit

*If doing this workout with just 2 people, change to 35 reps at each weight

3 minute rest

C. Teams of 3, Complete AMRAP 7:
50 Power Cleans, 135/95
50 Power Cleans, 155/105
AMRAP Power Cleans in remaining time at 185/135
divide the work amongst your teammates as you see fit

*If doing this workout with just 2 people, change to 35 reps at each weight

D. Optional Cashout:  3-5 HEAVY 40m Prowler Pushes.  Rest as needed 1-2 min b/t sets