Announcements
SWOD (15 min)
Back Squat: 1×5@60, 65, 70, 70%
Front Squat: 1×5@60, 65, 70, 75%
WOD
20 DB Squat Cleans (40/20)
30 KB Swings (70/53)
40 Box Step Ups (20”)
50 Pullups…
Announcements
Skill: Handstand Holds or Walks for 15 mins
WOD
20-15-10-5
Push Press (115/85)
Sit Ups
Ring Rows
…Announcements
SWOD
Deadlifts 4×3 @85%
WOD
(inspired by 2010 Games event)
AMRAP 7 min
7 Deadlifts (225/155)
50m run
14 Pistols
21 Double Unders (42 singles)
50m run*
*If time is called during …
Announcements
SWOD
2 Position Snatch (Hang and Floor)x2
Snatch 5×3 (Triples, NOT SINGLES)
WOD
AMRAP 12 min
3 Squat Snatches
5 Clean and Jerks
7 Toes to Bar
100m run
Rx: 135/95
RxA: …
Announcements
SWOD (25 min)
Back Squat: 1×5@60, 1×3@70%, 1×2@80%, 90%, 1×1@95% 1×1@103%
Front Squat: 1×5@60,70,75,75%
WOD
AMRAP 10min
“Mark Friedrich”
5 Burpee Bar Muscle Ups (sub 10 Burpee Pullups)
10 HSPU
5 Burpee Box …
Announcements
Skill: 10 mins on Pistols
WOD
800m run
6 Power Cleans
8 Burpees over Barbell
10 Deadlifts
2 rounds for time
Rx: 155/115
RxA: 185/135
…Announcements
SWOD (20 min)
Back Squat: 1×5@60, 65, 70, 75%
Front Squat: 1×5@60, 65, 70, 70%
WOD
AMRAP 12 min
10 DB Renegade Rows (30/20)
12 Pull-ups
16 Sit-ups
20 Unbroken Double Unders …
Announcements
WOD
AMRAP 8 min
20 cal row
10 Ball Slams (30/20)
Rest 2 min
AMRAP 8 min
20 Wall Balls (20/14 to 10/9)
10 Burpees
…Announcements
SWOD
Deadlifts 4×5 @80%
WOD
30 Jumping Barbell Back Squats (45/35)
30 Jumping Barbell Back racked Lunges (45/35)
400m run
20 DB squats w/DBs at side (40/30)
20 DB Lunges w/DBs at side …
Announcements
SWOD
2 Position Snatch (HH and Hang)x3
2 Position Snatch (Hang and Floor)x3
Snatch Balance x3
WOD
11 min ascending ladder (1+1+1, 2+2+2,etc)
HSPU
Strict pull-ups
Thrusters (95/65)
…