Monday
*If you need anymore scaling or modification the coach can help you.

ALPHA
“I’m In A Glass Case Of Emotion”
AMRAP 28
15 Power Clean and Jerks@95/65
15 Box Jumps@24/20
15 Overhead Squats@95/65
15 Wall Balls@30/20
Rest 3 min

Bravo
“I’m In A Glass Case Of Emotion”
AMRAP 28
15 Power Clean and Jerks@65/45
15 Box Jumps@24/20
15 Overhead Squats@65/45
15 Wall Balls@20/14
Rest 3 min

Charlie
“I’m In A Glass Case Of Emotion”
AMRAP 28
15 DB GTO
15 Goblet Squats
15 Box Step-Ups
15 Wall Balls
Rest 3 min

Extra
Single Arm High Pull – 10-10-10
Single Leg Hip Extension – 10-10-10 back on a bench

Tuesday
Gymnastic skill – Kipping pull-ups
If you do not yet have strict Pull-Ups you will do the following:
1-2 Pull-ups x 8 sets(banded or partner assisted), :60 sec rest between efforts

ALPHA
“Did That Go The Way You Thought It Was Gonna Go? Nope!”
AMRAP 12
1K Row
Once you finish the row complete as many rounds as possible of:
30 Burpees
20 Toes to Bar
In the remaining time

Bravo
“Did That Go The Way You Thought It Was Gonna Go? Nope!”
AMRAP 12
1K/800 Row
Once you finish the row complete as many rounds as possible of:
30 Burpees
20 Knees to Chest
In the remaining time

Charlie
“Did That Go The Way You Thought It Was Gonna Go? Nope!”
AMRAP 12
1K/800 Row
Once you finish the row complete as many rounds as possible of:
30 Burpees
20 Knee Tucks or Sit-Ups
In the remaining time

Extra
Single Arm DB Row – 8-10 x 3
Side Plank – :30-45 sec x 3

Wednesday
Gymnastics skill – HSPU

Alpha
“This is Gonna Be Hard.  That’s What She Said”
100-80-60
Double Unders
30-20-10
Front Rack Revers Lunges@115/80
HSPU

Bravo
“This is Gonna Be Hard. That’s What She Said”
100-80-60
Double Unders
30-20-10
Front Rack Reverse Lunges@75/55
15-12-9
Box HSPU


Charlie

“This is Gonna Be Hard. That’s What She Said”
200-160-120
Single Unders
30-20-10
Goblet Reverse Lunges
7-5-3
Push-Ups

Extra
Batwing hold – :30-60 sec x 3
Suitcase hold :60 sec x 3

Thursday
Alpha
“His dudeness, duder, or el dudorino”

Run 800 Meters
2 Rounds
50 MB Sit-Ups
50 KBS@70/53
+
Run 800 Meters

Bravo
“His dudeness, duder, or el dudorino”

Run 800 Meters
2 Rounds
50 MB Sit-Ups
50 KBS@53/35
+
Run 800 Meters

Charlie
“His dudeness, duder, or el dudorino”

Run 400 Meters
2 Rounds
30 MB Sit-Ups
30 KBS@53/35
+
Run 400 Meters

Extra
DB Pull-Overs – 10-10-10
Click here for a video
Split stance pallof press – 10-10-10

Friday
Alpha

Open WOD 14.2
For As Long As Possible
From 0:00-3:00, 2 rounds of:
10 Overhead Squats@95/65
10 Chest-to-Bar Pull-Ups

From 3:00-6:00, 2 rounds of:
12 Overhead Squats@95/65
12 Chest-to-Bar Pull-Ups

From 6:00-9:00, 2 rounds of:
14 Overhead Squats@95/65
14 Chest-to-Bar Pull-Ups

Follow the pattern until you fail to complete both rounds.
You may also do this as a 12 min amrap
Bravo
For As Long As Possible

From 0:00-3:00, 2 rounds of:
10 Overhead Squats@65/45
10 Pull-Ups

From 3:00-6:00, 2 rounds of:
12 Overhead Squats
12 Pull-Ups

From 6:00-9:00, 2 rounds of:
14 Overhead Squats
14 Pull-Ups

Follow the pattern until you fail to complete both rounds.

Charlie
Ypu may also do this as a 12 min amrap
For As Long As Possible
From 0:00-3:00, 2 rounds of:
10 Overhead Squats@45/25
10 Jumping Pull-Ups

From 3:00-6:00, 2 rounds of:
12 Overhead Squats
12 Jumping Pull-Ups

From 6:00-9:00, 2 rounds of:
14 Overhead Squats
14 Jumping Pull-Ups

Follow the pattern until you fail to complete both rounds.

Extra
Back Squat – 5-5-5, increase load