WOD / Events

Strength
Every 3:30, 4 Sets
Back Squat
1) 10 @65%
2-3) 8 @70%
4) 6 @75%

Conditioning
3 Rounds for Time:
30 Double Unders (FX: 20 OR Single Unders)
6 Squat Cleans (135/95) (FX: 95/65) (RX+: 155/105)

into…

3 Rounds for Time:
60 Double Unders (FX: 40 OR Single Unders)
3 Front Squats (185/125) (FX: 135/95) (RX+: 245/165)
*12:00 Cap

Strength
Every 3:00, 5 Sets
Bench Press
1-3) 5 Tempo w/ 3s Down @65, 70, 75%
4-5) 10 @50, 55%

Superset Accessory (3+ out of 5)
16 Alternating Dumbbell Bicep Curls

Conditioning
2:00 on, :15 off
1) Max Calorie Ski
2) Max Calorie Row
3) Max Calorie Bike
4) Max Line Facing Burpees
*Score: Total Calories/Reps

Weekly OverviewEvents/Classes
MondaySnatch
TuesdayBench Press
WednesdayBack Squat
ThursdayStrict Gymnastics
FridayDeadlift
SaturdaySquad WOD10am Endurance WOD
SundayGymnastics Development

Strength
Every 2:00, 8 Sets
1 Squat Snatch + 1 Hang Squat Snatch
1-4) 50, 55, 60, 65%
5-8) (↑)
*Hold onto bar b/t reps

Conditioning
For Time:
72 Wall Balls (20/14) (FX: 48 OR 14/10)
36 Toes to Bar (FX: 24 OR Hanging Leg Raises)
12 Snatch (135/95) (FX: 95/65) (RX+: 185/125)
*12:00 Cap

Strength
Every 1:30, 3 Rounds
1) 100′ Double Kettlebell Front Rack Carry
2) 10-15 Ring Rows w/ Pause at Top
3) :30 Weighted Plank + :15 Plank (OR :45 Plank)

Conditioning
3 Rounds for Time:
250/200m Row
75 Double Unders (FX: 50 OR Single Unders)
200m Run
*14:00 Cap
*RX+: Sub 10:00

Squad WODEndurance Class
AMRAP 12 – w/ Partner, Alternate Movements
9 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Strict Pull-Ups / Banded Strict w/ Red Band)
12 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 70/50)
15 Air Squats

Rest 6:00

AMRAP 12 – w/ Partner, Alternate Movements
9 Push Jerk (115/80) (FX: 75/55) (RX+: 135/95)
12 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
15 Sit-Ups

*RX/RX+ Min: 5 rounds (each piece)
AMRAP 10
400M Run
6 DB Squat Clean
6 DB Front Squat

Rest 2:00

AMRAP 10
20/15 Cal Row
30 DB Lunges
100m Farmers Carry

Rest 2:00

AMRAP 10
400M Ski
10 DB Deadlift
10 Push-ups

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