Paul and Katrin's Wedding Wod!

5 Rounds for Time (With a Partner):

• 19 Wall Balls
• 19 Sumo Deadlift High Pulls, 95/75 lbs
• 19 Burpee Broad Jumps

6 Rounds for time:

• 10 Double-Unders

• Sprint 100 meters

• 10 KB/DB Swings

• Sprint 100 meters

5 Rounds for time:

• 400 meter Run
• 21 Deadlifts (155/95)

Rest Day!!!

10-9-8-7-6-5-4-3-2-1 reps of:

• Pull ups
• Box Jumps 
• GHD Sit-ups

In 15 minutes...

Ascend as high up a ladder of threes as possible of:

• Push Press, 115/75 lbs
• Sit-ups

Perform 10 Double-Unders between each round

Row 5k

Rest Day!!!

3 Rounds for Time:

• 10 Turkish Get ups (25/45 lbs)
• 20 Walking Lunges (25/45 lbs)
• 30 Double-Unders 

Select ONE movement from:

• Deadlift
• Press
• Back Squat

Then Perform the following rep scheme:
3-3-3-3-3-3-3

Partner WOD:

• 10 - Burpees
• 20 - Pull-ups
• 30 - Alternating Jumping lunges
• 40 - Sit-ups
• 50 -  Back extensions
• 60 - Hurdle Jumps
• 70 - Flutter Kicks
• 80 - Air Squats
• 90 - Double-Unders
• 100 - Mountain Climbers

...then do it backwards

Rest Day!!!

"Grace"

30 Clean and Jerk (135/95 lbs) reps for time. 

As many rounds as possible in 15 minutes:

• 5 Hang Power Cleans (135/95)
• 10 Push ups
• 15 Wall balls

"Nancy"

5 Rounds for Time:

• 400 meter run
• 15 Overhead Squats (95/65 lbs) 

Active Rest Day!!!

Spend time working rope climbs, ring dips, and handstand holds.

In 10 Minutes:

• Row 1500 meters 
• Perform as many DB swings (55/35) as possible in the remaining time.

For Time:

• 20 Thrusters (95/65)
• 20 SDLHP (95/65)
• 20 Push Jerks (95/65)
• 20 OHS (95/65)
• 20 Front Squats (95/65)

Back Squat:

1-10-1-20-1-30 reps

Rest Day!!!

3 Rounds of: 

• 3 Snatches  (165 lbs /110 lbs )
• 10 Wall Ball throws 

"Fractured Fran"

Complete 5 rounds for time of: 

• 95-pound Thruster, 9 reps
• 9 Pull-ups

3 Rounds for time:

• 10 Cleans, 135/ 95 lbs
• 15 Ring Dips
• 20 Knee to Elbows 

For Time:

• 400 m run
• 50 squats
• 40 sit ups
• 30 DUs
• 20 push ups
• 10 lunges
• 20 push ups
• 30 DUs
• 40 sit ups
• 50 squats
• 400 m run

3 Rounds of:

• 25 Thrusters (75/45LBS)
• 50 Double-Unders

Perform the following ladder for time:

• 10 Burpees
• 1 Ring Rows
• 9 Burpees
• 2 Ring Rows
• 8 Burpees
• 3 Ring Rows
• 7 Burpees
• 4 Ring Rows
• 6 Burpees
• 5 Ring Rows
• 5 Burpees
• 6 Ring Rows
• 4 Burpees
• 7 Ring Rows
• 3 Burpees
• 8 Ring Rows
• 2 Burpees
• 9 Ring Rows
• 1 Burpees
• 10 Ring Rows

Rest Day!!!

 For Time:

150 Kettlebell/ Dumbbell swings (35/55)

"Escape from WAAF"

In 15 minutes:

200 Meter run with a plate in each hand (45/25 lbs)

With the remaining time, complete as many rounds as possible:

• 6 Hand Release Push-ups
• 6 Alternating Jumping Lunges (3 per leg)