Buy in
1 mile run
Then
In teams of two,
Row 750 meters, while partner holds 215/145 pounds in the Front rack position, each
50 Burpees, while partner holds 135/95 pounds Overhead, total
50 Thrusters, 95/65 pounds, while partner holds the Dip support position, total
Partners may switch during …
Warmup
50 double unders
3 rounds
10 power cleans 45/35
10 presses 45/35
10 front squats 45/35
2 min rest
OHS
3-2-2-1-1-1-1-1
400 m run
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 min rest
WOD
4 rounds for time of:
20 OHS 95/65
20 box jumps 24/20
Warmup
500 m row
3 rounds
**using the hook grip
10 snatch grip dead lift 45/35
10 hang snatch 45/35
10 OHS 45/35
2 min rest
Wod
“Grace”
30 clean and jerks 135/95
50 doubleunders
3 rounds
10 deadlifts
10 power cleans
10 push jerks
2 min rest
Wod
Deadlifts
3-3-3-3-3
400 m run
3 rounds
10 jumping jacks
10 walking lunges
10 burpees
2 min rest
Wod
For time:
9 muscle-ups
21 push jerks, 115 lb.
7 muscle-ups
15 push jerks, 115 lb.
5 muscle-ups
9 push jerks, 115 lb.
Open gym 2-3
In teams of two,
WOD 11-RM Clean
In six minutes find your one-rep max barbell clean.
WOD 2 – Change the Station-This One Sucks!
With a running 9-minute clock
Loads shown throughout this page are always male intermediate/female intermediate – male novice & masters / female novice & masters
Burpees
…
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
WOD
“Cindy”
20 min AMRAP:
5 Pull-ups,
10 Push-ups,
15 Squats.
Warmup
Burgener warmup
3 x
Down and up
Elbows high and outside
External rotation
Jump and land
Hang squat snatch
30 min EMOM
Snatch
Start at 50% of max, increase load until you begin to miss the lift, if you miss more than 3 in a row, back off the …