Benchmark WOD

“Diane”
21 – 15 – 9
Deadlifts (225/155)
Handstand Push Ups

Post-WOD Finisher

5 Rounds for Quality
20 Dumbbell Biceps Curls
20 Dumbbell Skull Crushers
10 Dumbbell Lateral Raises
Rest 1:30

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	Weekly Overview	Events/Classes
Monday	Hang Squat Cleans	Free 7-Fit Class at 6:30PM! Click Here To Register now
Tuesday	Diane
Wednesday	Hang Power Snatches
Thursday	Gymnastics	Free 7-Fit Class at 6:30PM! Click Here To Register now
Friday	Push Jerks
Saturday	Romanian Deadlift	Free 7-Fit Class at 10:00AM! Click Here To Register now
Sunday	Push Jerks

Strength

E2MOM 12
3 Hang Squat Cleans
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%
6: 80 – 85%+

Conditioning

AMRAP 9
10 Jumping Air Squats to Box (24/20)
10 Burpee Box Jump Overs (24/20)
20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+ 70/50)

Strength

3 Rounds for QUALITY

:30 Hollow Hold
:30 Rest
:30 Right Side Plank 
:30 Rest
:30 Left Side Plank
:30 Rest
15 GHD Sit Ups (Fx: Weighted Sit Up)

Rest 2:00

Conditioning

AMRAP 6

10 Right Side Kettlebell Hang Cleans (32/24) (Fx: 24/16)
5 Right Side Kettlebell Front Rack Lunges (32/24) (Fx: 24/16)
10 Left Side Kettlebell Hang Cleans (32/24) (Fx: 24/16)
5 Left Side Kettlebell Front Rack Lunges (32/24) (Fx: 24/16)

Post-WOD Finisher

Accumulate
2:00 Deadhang 
2:00 Overhead Plate Hold (45/25)

Switch movements when you break.

Strength

5 Sets
3 Push Press @80 – 85%

Time Cap 12:00

Conditioning

4 Rounds
5 Power Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)
20 Wall Balls (20/14)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Strength

E3MOM 15
Romanian Deadlift
1: 10@40 – 45%
2: 10@40 – 45%
3: 10@40 – 45%
4: 10@45 – 50%
5: 10@45 – 50%

% Based on 1RM Deadlift

Conditioning

AMRAP 11
3 – 6 – 9 – 12 – 15…
Toes to Bar
100m Run Between Rounds