WOD
A.1 Power Snatch – 3, 3, 3, 3, 3
Focus on speed, movement technique and speed.
A.2
6 Rounds
9 Bar Facing Burpees
9 Power Snatch #75/#55
Power Snatches are meant to be light and unbroken each round. Move steadily and with a purpose while performing burpees.
A.3
In 12 Minutes or less
Handstand Hold
Accumulate 3:00 Minutes
Post loads, times and total number if sets to comments.
WOD
A.1 Deadlift 12, 12, 12
A.2
3 Rounds
25 Ball Slams
15 Sumo Deadlift High Pull #95/#65
A.3
10 Minute Cap
30 Strict Pull Ups/ 50 Ring Rows
Focus on range of motion. (Chin over bar, arms locked out at bottom) Not for time.
Keep sets and rest equal.
Post loads and times to comments.
Partner WOD
In Teams of 3:
Row 150 Calories
100 Box Jump Overs
75 Clean & Jerks #135/#95
100 Pull Ups
Row 150 Calories
Post partners and times to comments.
WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
3 Rounds
Minutes 0:00 – 2:00
15 Hang Power Snatch #115/#80
Minutes 2:00 – 4:00
25 Weighted Sit Ups #45/#25
Minutes 4:00 – 6:00
75 Double Unders/ 150 Single Unders
Post loads to comments.
WOD
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
5 Rounds
10 Alternating Front Rack Lunge #95/#65
10 Burpee Over Bar
10 Toes 2 Bar
Post loads and times to comments.
