Warmup
500m row
3 rounds
10 SDLHP 35/25
10 alt. kB snatches 35/25
10 kB swings 35/25
2 min rest
wod
“Grace”
30 clean and jerks 135/95
**if you don’t plan on Rxing this one, use approximately 60-75% of your one rep max. This should be a weight heavy …
Warmup
50 doubleunders
3 rounds
10 cleans 45/35
10 jerks 45/35
10 snatches 45/35
2 min rest
wod
snatch
1-1-1-1-1-1-1
Warmup
500m row
10 pushups
10 situps
10 squats
2 min rest
wod
800m run
then,
10 rounds
10 pullups
10 ring dips
then,
800m run
Warmup
50 doubleunders
3 rounds
10 ring rows
10 ring dips
10 low ring muscleups
2 min rest
wod
clean and jerks
1-1-1-1-1-1-1
Warm up
400m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
wod
“Diane”
21-15-9
deadlifts 225/155
HSPU
Open gym 2-3
Team “Pheezy”
3 rounds
5 front squats 165/115
18 pullups
5 deadlifts 225/155
18 toes-to-bar
5 push jerks 165/115
18 hand release push-ups
Warmup
500m row
3 rounds
10 box step ups
10 squats
10 jumping jacks
2 min rest
wod
“Fight gone bad”
wallballs 20/14
SDLHP 75/55
box jumps 20”
push press 75/55
row, calls
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 jumping lunges
2 min rest
wod
“Jackie”
1000m row
50 thrusters 45/35
30 pullups
Warmup
400m run
3 rounds
10 pushups
10 situps
10 burpees
2 min rest
wod
over head squats
5-5-5-5-5