WODs

EMOM x 20:
1. 1 Power Snatch + 2 Snatch Balance + 3 Overhead Squats
2. Push-ups
*Choose your own load/reps to maintain throughout. Aim for a moderately heavy load that allows for explosive/precise movement on the snatch complex.

A. Sled Push 2-2-2-2-2 (10m)

B. Front Rack Carry 3-3-3-3-3 (10m)

C. Farmers Carry 2-2-2-2-2 (25m)

For time:
50 Deadlifts 85/60kg
150 Double-unders
50 Box Step Overs 22.5/15kg @ 20″
150 Double-unders
50 Deadlifts

A. Back Squat 5 x 5 @ 72.5%

B. Five rounds for time of:
12 Toes to Bar
30 Air Squats

AMRAP in 3 minutes:
20 Push Jerk 50/35kg
20 Hang Power Clean 50/35kg
Max Burpees (over the bar)

Rest 3 minutes

AMRAP in 3 minutes:
15 Push Jerk 60/42.5kg
15 Hang Power Clean 60/42.5kg
Max Burpees (over the bar)

Rest 3 minutes

AMRAP in 3 minutes:
10 Push Jerk 70/50kg
10 Hang Power Clean 70/50kg
Max Burpees (over the bar)

Rest 3 minutes

AMRAP in 3 minutes:
5 Push Jerk 80/57.5kg
5 Hang Power Clean 80/57.5kg
Max Burpees (over the bar)

For time:
Run 400m
50m Walking Lunge 22.5/15kg
Run 400m
40m Walking Lunge
Run 400m
30m Walking Lunge
Run 400m
20m Walking Lunge
Run 400m
10m Walking Lunge
*The walking lunge is performed with a single dumbbell. You may share the load between arms however you choose.

21-18-15-12-9-6-3 reps for time of:
Dumbbell Push Press 15/10kg
Pull-ups
Advanced athletes: 22.5/15kg & C2B

15 rounds for load/time:
6 Power Cleans (touch and go)
Run 100m
*20 min. cut off.

A. Back Squat
5×5 @ 70% of 1RM

B. Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

“Lynne”
Five rounds for max reps:
Bodyweight Bench Press
Pull-ups
*Scaling: Aim for 12-15 reps in the 1st round of bench and maintain that weight through.

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