WOD

Teams of 3
Find your team 1 rep max Squat Clean

Team of 3
150 Double Unders
60 Toes to Bar
54 Wall Balls 20/14/10#
48 DB Snatch 50/35/20#
42 Burpee Box Jump Overs
36 Dead Lifts 205/155/105#
30 Push Press 135/95/65#

Nancy
5 Rounds:
400m Run
15 Overhead Squats 95/65#

Sweat Class
21 – 18 – 15 – 12
Double Unders
Box Step Ups
Push Ups
Wall Balls
Sit ups
200m Hill Run

Weights
Back Squat 5×6 at 60% 65% 70% 75% 80%
Bench Press 5×6 at 60% 65% 70% 75% 80%
Clean Deadlifts 5×6 at 60% 65% 70% 75% 80%
Strict Pull-ups 10×6
Strict Toes to Bar 10×6

Row Technique

3 Rounds
500m Row
25 Sit-ups
20 Strict Presses 75/55#
15 Deadlifts 205/145#

Sweat Class
3 Rounds 500m Row
25 Sit-ups
20 DB Push Presses
15 Deadlifts 185/135#

Conditioning
21 – 15 – 9
Bike for Calories
Kettlebell Swings 53/35#
21 – 15 – 9
Row for Calories
Burpees
21 – 15 – 9
Med Ball Squat Cleans 20/14#
200 Meter Run

Sweat Class
21 – 15 – 9
Bike for Calories
Kettlebell Swings 53/35#
Rest 1 Minute
21 – 15 – 9
Row for Calories
Burpees
Rest 1 Minute
21 – 15 – 9
Wall Balls
200 Meter Run

Weights
Power Clean+ Strict Military Press: 1+10 x3
Pause Front Squats 4×5 reps at 60, 65, 70%, 75%
Pause Back Squats 4×5 same as front squat
Tempo snatch pulls x 3
1 to 10 pull ups
1 to 10 leg raises (on floor or bench)
Optional: EMOM
Start with the snatch and proceed directly into the C&J’s
1 Light Snatches: 4×3
2 Light Clean and Jerks 4×3

AMRAP 15
15 Box Jump Overs 24/20″
12 Ring Dips
9 Power Cleans 155/105#

Midline Conditioning
3×10 Strict TTB
3×25 Hip Extensions

Sweat Class
3 RFT
15 Box Jump Overs
12 Ring Dips
9 Med Ball Cleans
Run 200m

Power Snatch
3×3 @ 65%

Snatch Pull
3×3 @ 75%

Conditioning
3 Rounds:
10 Front Squats (155/105)
20 Chest-to-Bar Pull-ups
50 Double-Unders

*Up level to 185/135#

Sweat Class
3 RFT
15 Goblet Squats
20 Jumping Pull-ups
50 Double Unders

Rest 2 minutes between rounds

Core Workout

Weights option for open gym
DB Bench 4×8
1 DB Row 4×8 each arm
Front Squat: 4×8 @ 60%, 65%, 70%, 75%
Snatch Grip Deadlifts 4×8 @ 60%, 65%, 70%, 75%
Barbell Curls 3×10

Annie
50-40-30-20-10
Double Unders and Sit-ups

Teams of 2

You Go, I Go Each Move
3 Rounds of
3 Squat Cleans
6 Push Press
9 Burpees over the Bar
40 Wall Balls
100 Double Unders
40 Toes 2 Bar
3 Rounds of
3 Squat Cleans
6 Push Press
9 Burpees over the Bar

*135/95# or 95/65#

15-12-9
Jerks (135#/95# RX+)(95#/65#RX)
C2B Pullups

*rest 4:00*

21-15-9
D-Ball Shoulders
Weighted Box Step Ups