\n10 rounds for reps:
\n30 seconds of burpees
\n30 seconds of rest
\n30 seconds of dumbbell thrusters (40\/20)
\n30 seconds of rest
\nSilver Club version:<\/strong> 7 rounds<\/p>\n
WOD 2<\/strong> (3 pts) <\/strong> Silver Club version: <\/strong>3 rounds for time of: 10 wall-ball shots (14\/10), 10 sumo deadlift high pulls (55\/35), 10 box jumps or step-ups (10″), 10 push presses (55\/35), 200m run, Rest 1 minute<\/p>\n WOD 3<\/strong> (3 pts) SWOD 1\u00a0<\/strong>(2 pts)<\/strong>: SWOD 2 (2 pts):<\/strong> SWOD 3 (1pt):<\/strong>\u00a0Deadlift 5\u00d71<\/strong><\/p>\n GWOD 1<\/strong>:\u00a0<\/strong>For QUALITY (2pts) GWOD 2<\/strong><\/strong>:<\/strong>\u00a0FLEXIBILITY: GWOD 3:\u00a0<\/strong>PRACTICE for 10 minutes: MWOD 1<\/a>:<\/strong>\u00a0 Anterior Neck<\/strong><\/p>\n
\n3 rounds for time of:
\n20 wall-ball shots (20\/14)
\n20 sumo deadlift high pulls (75\/45)
\n20 box jumps (20″)
\n20 push presses (75\/45)
\n400m run
\nRest 1 minute<\/p>\n
\n15 minute AMRAP
\n5 reps of bear complex (95\/65)
\n200m medball run (20\/14)
\n*1 bear complex rep consists of a clean, front squat, push press, back squat, and push press)<\/p>\nSTRENGTH:<\/h4>\n
\n1. Snatch: 50%x2, 60%x2, 70%x2, 75%x1, 80%x1x2
\n2. Clean and Jerk: 50%x2, 60%x2, 70%x2, 75%x1, 80%x1x2
\n3. Core strength (YOUR CHOICE)<\/p>\n
\nSnatch Balance<\/a>: Work up to a 3 RM, then using\u00a0the same weight:
\n5 rounds: EMOM, perform, 1x snatch balance with 5 second pause in receiving position<\/strong><\/p>\nGYMNASTICS\u00a0<\/strong>(1 pt each)<\/strong><\/h4>\n
\n5 ROUNDS:
\n20\u00a0Hollow Rocks<\/a>\u00a0![\"\"](\"http:\/\/media.gymnasticswod.com\/images\/movie_play.png\")
<\/a>
\n30\u00a0Superman Rocks<\/a>\u00a0<\/a><\/p>\n
\n3 ROUNDS:
\n10\u00a0Squats<\/a>\u00a0<\/a>
\nHold bottom of\u00a0Squat<\/a>\u00a0<\/a>\u00a01 minute
\n10\u00a0Sit Up to Straddles<\/a>\u00a0<\/a>
\nHold bottom of\u00a0Pancake Split<\/a>\u00a0![\"\"](\"http:\/\/media.gymnasticswod.com\/images\/camera_play.png\")
<\/a>\u00a01 minute<\/p>\n
\n<\/a>Forward Roll<\/a>\u00a0<\/a>\u00a0to \u00a0Pistol<\/a>\u00a0<\/a><\/p>\n
\n<\/a><\/p>\n<\/strong>MOBILITY (1 pt each)
\n<\/strong><\/h4>\n