SATURDAY SQUAD-WOD

Split with Partner:

In 7 Minutes:
800/600m Row (RX+: 1000/800) (Sc: 3 Min Time Cap)
30 Power Snatches (95/65) (FX: 75/55) (RX+: 115/80) (SC: 65/45)
AMRAP Wallballs (20/14) (SC: 14/10)

Rest 2 minutes

In 7 Minutes:
800/600m Row (RX+: 1000/800) (Sc: 3 Min Time Cap)
24 Squat Snatches (95/65) (FX: 75/55) (RX+: 115/80) (SC: 65/45)
AMRAP Single Arm Devil’s Press (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50) (Sc: Burpees)

Rest 2 minutes

In 7 Minutes:
800/600m Row (RX+: 1000/800) (Sc: 3 Min Time Cap)
30 Power Snatches (115/80) (FX: 95/65) (RX+: 135/95) (SC: 75/55)
AMRAP Box Jump Overs (24/20) (RX+: 30/24) (Sc: Step-overs)

2 mins Rest

In 7 Minutes:
800/600m Row (RX+: 1000/800) (Sc: 3 min Time Cap)
24 Squat Snatches (115/80) (FX: 95/65) (RX+: 135/95) (SC: 75/55)
AMRAP Burpees Over Bar (SC: Burpees)

“Annie”

50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups

Post-WOD Strength/Skill

E3MOM 15
5 Push Jerks (↑)

Strength

E2MOM 12
3 Squat Cleans (↑)

Conditioning

AMRAP 12
9 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
18 Box Jumps (24/20) (Rx+: 27/22)
18/13 Calorie Row (Fx: 13/8)

Strength

Every 1:30 for 3 Rounds
1: 20 Alternating Dumbbell Bench Press
2: 20 Supinated Grip Ring Rows
3: 1:00 Wall Sit
4: 1:00 Glute Bridge Hold

Conditioning

AMRAP 8
16 Jump Switch Lunges
16 American KBS (24/16) (Fx: 16/12) (Rx+: 32/24)
16 Pull Ups (Fx: 8)

Strength

E2MOM 10

Rx+:
10 Toes to Rings + :30 Ring Support Hold on High Rings

Rx:
10 Toes to Rings + :15 – :30 Ring Support Hold

Fx:
5 – 10 Toes to Rings + :15 – :30 Support Hold on Parallettes or Boxes

Conditioning

For Time:
600m Run
12 Power Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)
400m Run
8 Power Snatches (155/105) (Fx: 115/80) (Rx+: 185/125)
200m Run
4 Power Snatches (175/110) (Fx: 135/95) (Rx+: 205/135)