WOD:
“DEATH BY DT”
2 MINUTE ROUNDS
L3:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Round 1 is:
L3: (95/55). Add 10 pounds each round, until the athlete can no longer complete the round. Time can be banked.
L2: (75/45) Add 10 pounds each round until the athlete can no longer complete the round. Time can be banked.
L1: (55/33) Add 10 pounds each round until the athlete can no longer complete the round. Time can be banked.
Strength:
POWER SNATCH
15 Minutes for a Heavy Single,
then 3X3 @ 60%
WOD:
“ANNIE”
FOR TIME
L3:
50-40-30-20-10
Double Unders
Sit-ups
L2:
25-20-15-10-5
Double Unders
50-40-30-20-10
Sit-ups
L1:
50-40-30-20-10
Single Unders
Sit-ups
WOD:
4 ROUNDS
L3:
400m Run
40 SB Squats
40 SB over the shoulder
L2:
400m Run
30 SB Squats
30 SB over the shoulder
L1:
400m Run
20 SB Squats
20 SB over the shoulder
Strength:
SNATCH PULL
3-3-3-3-3
WOD:
FOR TIME
L3:
24 Single DB Box Step-Up (24/20)*
50 DB Alt. Hang Power Snatch (50/35)
24 Single DB Box Step-Up
L2:
24 Single DB Box Step-Up (20/20)*
50 DB Alt. Hang Power Snatch (35/20)
24 Single DB Box Step-Up
L1:
24 Single DB Box Step-Up (20/20)*
40 DB Alt. Hang Power Snatch (20/15)
24 Single DB Box Step-Up
WOD:
“GLEN”
FOR TIME
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Strength:
OH Squat
5-5-3-3-1-1
WOD:
3 ROUNDS FOR TIME
L3:
20 Russian KB Swings (70/53)
30 KB Goblet Lunges
L2:
20 Russian KB Swings (53/35)
30 KB Goblet Lunges
L1:
20 Russian KB Swings (35/26)
30 KB Goblet Lunges
WOD:
4 ROUNDS FOR TIME
L3:
400m Sandbag Run
30 Box Jumps
30 Push-ups
L2:
400m Sandbag Run
20 Box Jumps
20 Push-ups
L1:
200m Sandbag Run
15 Box Jumps
15 Push-ups
Strength:
Snatch Grip Deadlift
3-3-3-3-3
WOD:
FOR TIME
L3:
800m Run
40 Deadlifts (225/155)
15 Bar Muscle Ups
20 Bar-Facing Burpees
L2:
800m Run
40 Deadlifts (185/135)
30 Chest to Bar Pull-Ups
20 Bar-Facing Burpees
L1:
400m Run
40 Deadlifts (135/95)
30 Banded Pull-Ups
20 Bar-Facing Burpees
WOD:
"OPEN 19.1"
AMRAP x 15 MINUTES
L3:
19 Wall Balls (20/14)
19 Cal Row
L2:
19 Wall Balls (20/14)
19 Cal Row
L1:
19 Wall Balls (14/10)
19 Cal Row
Strength:
Hang Power Snatch 15 Minutes for a heavy single,
then 3 x 3 @ 60%
WOD:
EMOM X 12
L3:
MIN 1: 12/10 Cal Bike
MIN 2: 10 DB Power Cleans (50/35)
L2:
MIN 1: 10/8 Cal Bike
MIN 2: 8 DB Power Cleans (50/35)
L1:
MIN 1: 8/6 Cal Bike
MIN 2: 6 DB Power Cleans (35/20)
