5.23.17

A.
15 minutes, AQAP:
5-8 Hang Snatch
10-12 Chest to Bar Pullups
10-15 ft. Handstand Walk

B.
10-9-8-7-6-5-4-3-2-1:
Ring Pushups
Power Snatch, 115/75lbs
Row Calories

Mary Scott Bogacz
5.22.17

A.
Snatch Balance
2-2-2-2-1-1-1-1, build to max

B.
"Nancy"
5 Rounds:
15 Overhead Squats, 95/65lbs
400m Run

Mary Scott Bogacz
5.21.17

21-15-9 reps for time of: 
Deadlift 225/155
Wall Ball 20/14
Chest-to-bar Pull-ups

3 Rounds for time of: 
15 Burpees, bar-facing
15 Shoulder to Overhead 135/95


4 Rounds for time of: 
40 Air Squats
4 Rope Climbs, 15 ft


*Rest 5 minutes between workouts

Mary Scott Bogacz
5.20.17

"Chutes and Ladders"
30 minutes AMRAP:
21 KB Swings, 70/53lbs
18 Wall Balls
15 Calorie Row, 20/14lbs
12 Thrusters, 95/65lbs
9 Burpees
12 Thrusters, 96/65lbs
15 Calorie Row
18 Wall Balls, 20/14

*partners alternate every movement*

Mary Scott Bogacz
5.19.17

A.
Strict Press
4-4-4-3-3-3, 70%+

B.
5 Rounds:
12 Front Squats, 155/115lbs
12 Calorie Row
12 Ring Dips

Mary Scott Bogacz
5.18.17

A.
4 rounds, not for time:
5-8 Overhead Squats, 70%
8-10 Handstand Pushups
8-10 Pistols

B.
7 Rounds:
7 Deadlifts, 225/155lbs
7 Burpees over the Bar

Mary Scott Bogacz
5.17.17

A.
Deadlift
5-5-5-4-4, 75%

B.
25-20-15-10-5:
Power Snatch, 75/55lbs
Toes to Bar
Rowing Calories

Mary Scott Bogacz
5.16.17

A.
Push Press
4-4-4-3-3-3, 70%

B.
3 sets of:
5 min AMRAP:
9 Hang Full Cleans, 135/95lbs
6 Burpees
3/leg Lunges
...rest 1 minute...

Mary Scott Bogacz
5.14.17

5 Rounds for time of: 
50 ft. Dumbbell Front Rack Lunge
12 Chest-to-bar Pull-ups

...rest 5 minutes...

3 Rounds for time of: 
400m Run
30 Dumbbell Box Step-ups 24"/20" 

...rest 5 minutes...

For time: 
100 Dumbbell Bench Press, 40/30lbs
*12 Cals Assault Bike every break

Mary Scott Bogacz
5.13.17

36 minutes, on the minute
Partners Alternate every movement

First 12 minutes, on the minute:
3 Box Pushes
6 Calorie Bike
9 Thrusters, 95lbs/65lbs

Second 12 minutes, on the minute:
3 Wall Walks
6 Burpees over the Bar
9 Hang Cleans, 95lbs/65lbs

Third 12 minutes, on the minute:
3 Burpee Pullups
6 Weighted Walking Lunges
9 Hang Power Snatches, 95/65lbs

*if you fail to complete in under a minute rest for the next minute*

Mary Scott Bogacz
5.12.17

A.
Snatch Deadlift
5-5-4-4-3-3, 100%+ (of Snatch)

B.
4 Rounds:
20 Power Cleans, 95/65lbs
30 Single Arm KB Push Press
400m Run

Mary Scott Bogacz
5.11.17

A.
15 minutes, AQAP:
5-8 Hang Full Cleans, 60% 
20-40 Unbroken Double Unders
3/hand KB Snatches

B.
"Jackie"
For Time:
1000m Row
45 Thrusters, 45lbs
30 Pullups

Mary Scott Bogacz
5.10.17

A.
Clean Complex
3 Clean Deadlifts + 2 Hang Power Cleans + 1 Thruster

B.
3 Rounds:
24 Push Press, 115/85lbs
12 Alternating Weighted Pistols
6 Muscle Ups

Mary Scott Bogacz
5.9.17

A.
Front Squat
6-6-5-5-4, 70%+

B.
5 minute AMRAP:
3 Deadlifts, 315/255lbs
2 Box Pushes

Mary Scott Bogacz
5.8.17

A.
Weighted Pullup
5-5-5-4-4, 60%+

B.
For Time:
100 Hang Power Snatches, 75/55
*Every time the bar touches the ground do 1 Round of Cindy*

*Cindy
5 pull-ups, 10 push-ups and 15 air squats 

Mary Scott Bogacz
5.7.17

21-15-9 reps of:
Power Clean 95/65
Thruster 95/65
...rest 5 minutes...

AMRAP 10 minutes of:
1 Round of "Cindy"
3 Hang Power Snatch 135/95
...rest 5 minutes...

For time:
30 Deadlifts 225/155
30 Calorie Row
30 Burpees Over Rower

Mary Scott Bogacz
5.6.17

"Girls Just Wanna Have Fun"
"Diane"
21-15-9:
Deadlifts, 225/155
Handstand Pushups
......
"Isabel"
30 Snatches, 135/95lbs
......
"Grace"
30 Clean and Jerks, 135/95lbs
......
"Fran"
21-15-9:
Thrusters, 95/65lbs
Pullups
......
"Nancy"
5 Rounds:
Run 400m
15 Overhead Squats
*If at ANY POINT the bar rests on the ground both partners perform 10 burpees. Partners can split the work any way they choose."

Mary Scott Bogacz
5.5.17

Free Margaritas and Salsa after the 6:30pm WOD, come hang out!

A.
Split Jerk
2-2-1-1-1, 90%+

B.
12 minutes AMRAP:
1 Thruster, 135/95lbs
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
...continue as high as possible...

Mary Scott Bogacz