Saturday Squad-WOD

For Time, with a Partner:

600m Run with Partner (Rx+: 25# plate)
*One Partner barbell front rack hold during gymnastics, while other works*
48 Front Rack Lunges (Rx: 95/65) (Fx: 75/55) (Rx+: 115/80)
36 Pull-Ups (Fx: Ring rows) (Rx+: Chest-to-bar)
24 Handstand Push-ups (Rx+: 3″/2″ Deficit) (Fx: Hand Release Push-ups)

400m Run with Partner (Rx+: 25# plate)
*One Partner barbell back rack hold during gymnastics, while other works*
48 Back Squats (Rx: 135/95) (Fx: 115/80) (Rx+: 155/115)
36 Pull-Ups (Fx: Ring rows) (Rx+: Chest-to-bar)
24 Handstand Push-ups (Rx+: 3″/2″ Deficit) (Fx: Hand Release Push-ups)

200m Run with Partner (Rx+: 25# plate)
One Partner barbell DOUBLE OVERHAND deadlift hold during gymnastics, while other works*
48 Deadlifts (Rx: 155/115) (Fx: 135/95) (Rx+: 165/125)
36 Pull-Ups (Fx: Ring rows) (Rx+: Chest-to-bar)
24 Handstand Push-ups (Rx+: 3″/2″ Deficit) (Fx: Hand Release Push-ups)

*30 Min Time Cap*

Conditioning

EMOM 35
1 – 3: 675/550m Row (Fx: 600/500m) (Rx+: 750/650m)
4: 18/13 Calorie Ski (Fx: 13/8) (Rx+: 20/15)
5: 18/13 Calorie Bike (Fx: 13/8) (Rx+: 20/15)
6: AMRAP Toes to Bar
7: Rest

“Karen”

150 Wall Balls (20/14)

Post-WOD Strength/Skill

4 Rounds
3 Tempo Renegade Rows (Push Up Tempo: 20×1, Row Tempo 20×2)
1 Each Arm Turkish Get Up
100m Jog

A strong core means heavier lifts! Get stronger by coming to the Ab Attack class at 6:45 PM tonight!

Strength

E2MOM 10
Power Clean + Hang Power Clean + Power Clean @75 – 80% (Rx+: Touch-and-go)

Directly into:

EMOM 5
1 Power Clean (ME)

Conditioning

AMRAP 8
8 Each Arm Kettlebell Suitcase Deadlifts (32/24) (Fx: 24/16)
16 Kettlebell Swings (32/24) (Fx: 24/16)
8 Burpee Box Jump Overs (27/22) (Fx: 24/20)

Upper back feeling tight? Join us for our Mobility Class tonight at 5:45! Reserve your spot on ZenPlanner right now!

Strength

E3MOM 18
1 – 3: 2 Tempo Front Squats (33×1) @75 – 80%
4 – 6: 3 Front Squats @80 – 85%

Conditioning

3 Rounds
500m Run (Fx: 400m)
10 Each Arm Dumbbell Front Rack Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Ring Dips (Fx: Ring Push Ups) (Rx+: High Rings)

Time Cap 15:00