SQUAD-WOD
With a Partner:
AMRAP 12
100/80 Calorie Ski (FX: 80/60)
40 Thrusters (135/95) (FX: 115/80) (RX+: 155/105)
Then…
Max Calorie Row
Rest 4 Min
AMRAP 12
100/80 Calorie Bike (FX: 80/60)
40 Shoulder to Overhead (135/95) (FX: 115/80) (RX+: 155/105)
Then…
Max Calorie Row
*Every 2:00, including 0:00, 4 synchro burpees (FX: 4 Burpees)
*Partition work however you like
*Split work however you like
*Score = Total Reps
Strength
Every 3:00, 4 Sets
2 Deadstop Deadlifts + 4 Deadlifts
8 Banded Strict Ring Dips (FX: Bench Dips) (RX+: Strict)
1-2) 65-70%
3-4) 70-75%
Conditioning
AMRAP 8
12 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
8 Single Dumbbell Power Clean (50/35) (FX: 35/20) (RX+: 70/50)
2 Bar Muscle-Ups (FX: 4 Chest to Bar Pull-Ups) (RX+: 4)
Strength
Every 2:00, 8 Sets
1-4) 1 Power Snatch w/ Pause at Knee + 1 High Hang Power Snatch + 1 Overhead Squat (↑)
5-8) 1 Power Snatch + 1 High Hang Squat Snatch (↑)
*Start around 55-60% of 1RM Snatch
*Hold onto barbell between reps
Conditioning
3 Rounds of 3:00 on/1:00 off
200m Run
then….
AMRAP in remaining time
3 Jump Squats (FX: Air Squats)
1 Squat Snatch (115/80) (FX: 95/65) (RX+: 135/95)
*Score is total AMRAP – continue where you left off
Strength
Every 1:30, 3 Rounds
1) 6-8 Strict Pull-Ups (FX: Banded) (RX+: Weighted)
2) 12-15/12-15 Banded Lateral External Rotations
straight into…
Every 1:30, 3 Rounds
1) 12-15 Supinated Ring Rows
2) 10 Prone PVC Press
Conditioning
AMRAP 10
250/200m Row (FX: 200/150) (RX+: 300/250)
15 Box Jump Overs (24/20) (RX+: 27/22)
20′ Handstand Walk (FX: 2 Wall Walks) (RX+: 40′)
Thoracic Spine Mobility Class tonight at 5:45 PM!
Strength
Every 2:00, 8 Sets
1-2) 1 High Hang Power Clean + 2 Power Clean (65-70%)
3-4) 3 Power Clean (70-75%)
5-8) 2 Power Clean (75-80%)
Conditioning
EMOM 12
1) 18/13 Calorie Ski (FX: 15/10) (RX+: 20/15)
2) 12 Bar Facing Burpees (FX: 8)
3) 18/13 Calorie Bike (FX: 15/10) (RX+: 20/15)
4) AMRAP Power Cleans (185/125) (FX: 135/95) (RX+: 225/155)
5) Rest
6) Rest
*Score is total Power Cleans
