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Schedule

WoDs n sTufF

Team Saturday

. Teams of 2 complete:

(1 athlete works at a time):

40-30-20-10 of:

Power Snatches, 95/65

Box Jump Overs, 24/20

 

Immediately followed by:

40-30-20-10 of:

Overhead Squats, 95/65

TTB

 

Immediately followed by:

40-30-20-10 of:

Wall Balls, 20/14

Burpees

Borrowed from competitor training

 

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2 rep Snatch (full squat) AHAP (reset quick doesn’t have to be touch and go)

Immediately do 2 box jumps as high as possible

Rest 1min

5 rounds

WOD:

5 min AMRAP

12 shoulder to overhead 135/95#

9 t2b

6 front squat 135/95#

Rest 5 min

5 min AMRAP

50 DBL unders

10 hang power cleans 135/95#

10 lateral barbell burpees

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Bench Press 4 reps AHAP

IMMEDIATELY drop it to 60% of 1rm and do 5 reps as fast as possible

Rest 1min

X 5 rounds

WOD:

7 min amrap

7 deadlifts 225/155#

11 pull ups

15 wall balls 20/14#

 

SKILL/core

8 min

Even: max dbl unders 30 sec

Odd : max ab mat sit ups 30 sec

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5 front Squats AHAP

REST 30 SEC

5 tuck jumps

Rest 1 min

X 5 rounds

 

7 Minute AMRAP

 

Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:

 

6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)8 American KB Swings/Russian KB Swings12 Sumo Deadlift High Pulls/Sumo Deadlifts

 

spaceplay / pause

 

 

 

qunload | stop

 

 

 

ffullscreen

 

shift + ←slower / faster

 

↑volume

 

 

 

mmute

 

←seek

 

 

 

. seek to previous

 

1… 6 seek to 10%, 20% … 60%

 

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards

 

Movement Details – Men

 

Complete as many reps as possible in the following rep and movement sequence.

 

Level III (3)

6 Hand Stand Push Ups

8 American Kettle Bell Swings with 70 lb KB

12 Sumo Deadlift High Pulls with 70 lb KB

 

Level II (2)

6 Hand Release Push Ups

8 American Kettle Bell Swings with 53 lb KB

12 Sumo Deadlift with 53 lb KB (No High Pull)

 

Level I (1)

6 Hand Release Push Ups from the Knees

8 Russian Kettle Bell Swings with 35 lb KB

12 Sumo Deadlift with 35 lb KB (No High Pull)

 

Movement Details – Women

 

Complete as many reps as possible in the following rep and movement sequence.

 

Level III (3)

6 Hand Stand Push Ups

8 American Kettle Bell Swings with 53 lb KB

12 Sumo Deadlift High Pulls with 53 lb KB

 

Level II (2)

6 Hand Release Push Ups

8 American Kettle Bell Swings with 35 lb KB

12 Sumo Deadlift with 35 lb KB (No High Pull)

 

Level I (1)

6 Hand Release Push Ups from the Knees

8 Russian Kettle Bell Swings with 18 lb KB

12 Sumo Deadlift with 18 lb KB (No High Pull)

 

 

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PSquat Clean and Jerk

2 reps touch and go AHAP

REST 30 SEC

3 broad jumps for max distance

Rest 30 sec

5 rounds

Wod:

3min Amrap

Back rack lunges 135/95#

Rest 90sec

3min Amrap

box jump overs 24/20#

Rest 90sec

3min Amrap

Burpees

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Strict Press 4 reps AHAP

rest 30 sec

8-10 Plyo push ups (clapping,  if you elevate your feet it is harder)

Rest 30 sec

5 rounds

WOD:

EVERY OTHER MIN FOR 14 MIN

200m run

remainder of the 2 min AMRAP CINDY (5 PULL UPS, 10 PUSH UPS, 15 SQUATS)

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