Squad WOD

AMRAP 12 w/ Partner – Split Reps Any Way
40/30 Calorie Bike (FX: 30/22)
40 Back Rack Reverse Lunge (95/65) (FX: 75/55) (RX+: 60)
100m Team Run

Rest 6:00

AMRAP 12 w/ Partner – Split Reps Any Way
40/30 Calorie Ski (FX: 30/22)
40 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 60)
100m Team Run
*Score is total reps

Strength
Every 2:00, 6 Sets
3 30X-Tempo Overhead Squat (60-70% 1RM Snatch)
*30X-Tempo – 3s down

Conditioning
3 Rounds for Time:
250/200m Row (FX: 200/150m)
60 Double Unders (FX: 45)
12 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80)
4 Wall Walks (FX: 3) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)
*15:00 Cap

Strength
Every 3:00, 4 Sets
2 Deadstop Deadlift + 4 Deadlift
1-2) 65-70%
3-4) 70-75%

Superset Accessory (3+ out of 4)
15 Straight Arm Banded Lat Pulldown

Conditioning
AMRAP 12
15 Burpees to 6″ Target
1 Rope Climbs (RX+: 50/50 Legless)
12 Chest to Bar Pull-Ups (FX: Pull-Ups)
1 Rope Climbs (RX+: 50/50 Legless)
9 Box Jumps (30/24) (FX: 24/20)
1 Rope Climbs (RX+: 50/50 Legless)
*RX+ Min: 2+28 (Finish C2B)

Get better at being upside down at the Handstand Skills Clinic tonight at 5:45 PM!

“Coach Elizabeth”
For Time:
200m Row
10 EKO Complexes
400m Run
8 EKO Complexes
600m Row
6 EKO Complexes
800m Run
4 EKO Complexes
1000m Row
2 EKO Complexes
*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges (135/95)
*Compare to 8/9/23

Strength
Every 3:00, 4 Sets
6 Bench Press
1-2) 65-70%
3-4) 70-75%

Superset Accessory (3+ out of 4)
10 Prone PVC Press

Conditioning
EMOM 15
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3-5)
AMRAP
48 Double Unders (FX: 32)
12 Toes to Bar (FX: 8)
*RX/RX+ Min: 5 Rounds