SQUAD WOD
EMOM 8
P1: AMRAP Hang Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)
P2: 12/10 Cal Ski (FX: 10/8)
Rest 2 min
EMOM 8
P1: AMRAP Slam Balls (20/15) (FX: 15/10) (RX+: Burpee Slam Ball)
P2: 8 Burpees to Plate
Rest 2 min
EMOM 8
P1: AMRAP Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
P2: 12/10 Cal Bike (FX: 10/8)
*Score is total AMRAP reps
*Alternate Movements each Minute
Strength
Every 2:00, 6 Sets
2 Split Jerk w/ 5s Pause in Split + 1 Split Jerk (↑), CAP at 70%)
Conditioning
4 Rounds for Time:
20/15 Calorie Row (FX: 15/10) (RX+: 25/20)
15 Box Jump Overs (24/20)
15 Toes to Bar (FX: 10) (RX+: 20)
*18:00 Cap
Strength
Every 3:00, 4 Sets
10 Deadlifts + 10-15 Ring Rows (can do Feet Elevated)
1-2) 50-55%
3-4) 55-60%
Conditioning
4 Rounds – :45 on/:15 off
1) AMRAP Cal Ski
2) 10 Burpees (FX: 8) (RX+: 12)
3) AMRAP Cal Bike
4) 50 Double Unders (FX: 30) (RX+: 70)
Strength
Every 1:30, 9 Sets (3 full rounds)
1) 6/6 30X-Tempo Single Arm Dumbbell Bench Press (↑) (3s eccentric)
2) 10 Banded Strict Chinups
(FX: Banded Lat Pulldown) (RX+: Strict (MUST be unbroken))
3) 15 Banded Face Pulls
*Score is FX/RX/RX+
Conditioning
AMRAP 12
20 Situps (RX+: Weighted (15/10))
20 Front Rack Reverse Lunge (95/65) (FX: 75/55) (RX+: 115/80)
20 Wallballs (20/14) (RX+: 11’/10′)
Ankles/Wrist Mobility Class at 5:45 PM tonight! Make the most of your snatches and overhead squats by making sure your joints are limber!
Strength
Every 2:00, 8 Sets
1-4) 2 High Hang Power Snatch + 1 Overhead Squat (↑)
5-8) 2 High Hang Squat Snatch (↑)
Conditioning
For Time:
12-9-6-3 Handstand Pushups
(FX: 9-7-5-3) (RX+: 2/1″ Deficit (25lbs/10lbs plates))
*200m Run after each set (RX+: 300m)
*12:00 Cap
