W.O.D

Part I - Front Squat. Heavy Single. Compare to: 12/19/16

Part II - ’Elizabeth’
21,15,9 RRFT of:
- Power Cleans. 135/95
- Ring Dips
12 minute time cap. Compare to 07/24/15

For time:

Buy in - 100 Dbl. Unders
5 rds. of:
- 10 DB Thrusters (athlete's choice on loading)
- 10 KB Swings (53#/35#)
Cash out - 100 Dbl. Under

CORE - 3x15 weighted ABMAT sit ups

Part I - 3 Position Squat Snatch, every other minute, 4x:

ATK/BTK/Floor

Part II - 3RFT of:
- 10 OHS (athlete's choice on load)
- 20 C2B Pull Ups

AMRAP in 20 minutes of:
- 6 shoulder presses 75#/55#
- 9 SDHP
- 12 T2B

Core - 3x10 weighted good mornings (increase weight each round)

Skill - HSPU's.

WOD - For time:
21 Deadlifts 225#/155#, 5 rope climbs
15 Deadlifts, 3 rope climbs
9 deadlifts, 1 rope climb

*20min time cap*

Skill - Double unders.

WOD - 4RFT of:
- 500M row
- 20 Alt. OH Lunges (75#/55#)

Core - 3x15 hollow rocks

Part I - Clean complex, every other minute, 5x:

1 hang clean pull + 1 hang clean high pull + 1 hang power clean + front squat + 1 hang squat clean

Part II - AMRAP(10) using top load from Complex:
1 hang squat clean / 2 Bar facing burpees
2 hang squat cleans / 4 BFB
3 hang squat cleans / 6 BFB

*every round the cleans go up by 1 and the BFB's go up by 2

Core - 2 Max effort side plank holds (each side)

4RFT of (8 minute cap):

  • 10 Power Cleans 135#/95#
  • 10 Burpees to Pull Up Bar

Rest 4 minutes

3RFT of (6 minute cap):

  • 8 Power Cleans 165#/105#
  • 8 B2PUB

Rest 3 minutes

2RFT of (4 minute cap):

  • 6 Power Cleans 185#/125#
  • 6 B2PUB

SKILL - Ring Muscle ups

WOD - Pick one:

Choice #1. 21,18,15 RRFT of:

  • Front Squats. 125/75
  • HSPU’s

Choice#2. 12,9,6 RRFT of:

  • Front Squat. 205#/ 130#
  • Strict HSPU’s.

**15 minute time cap**

Part I - Alternating EMOM(8):

EVEN - 6-12 Alternating Pistols
ODD - 6-12 Alternating DB Squat Snatches (single arm)

Part II - 3 AMRAPs:
AMRAP(3):

  • 10 Power Snatches 125#/75#
  • Row for Calories

REST 1 Minute
AMRAP(5):

  • 15 Power Snatches (same as above)
  • Row for Calories

REST 2 Minutes
AMRAP(7):

  • 20 Snatches (same as above)
  • Row for Calories

*score is total calories rowed of all 3 AMRAP's.

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