Main – WOD

Back Squat (5rm)

Starting with an empty bar, build up to a 5 rep max utilizing NO LARGER than:
20# increases for men
10# increases for women

Metcon (Time)

4RFT
3 Hang Power Snatch 155/105
12 Wall balls 20/14

Main – WOD

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Main – WOD

Box Squats (3,3,3,3,3,3,3)

Use bench press benches

Metcon (Time)

3 RFT
250m
5 Power Snatches 135/95
75 Double unders
rest 3min between each round

Main – WOD

Defecit Deadlift (3×7)

Men-35# plate
Women-25# plate

Metcon (AMRAP – Reps)

In 2 Minutes:
5 Pull ups
5 Sit ups
Max rep Squats
REST 90 SECONDS, Repeat
REST 60 SECONDS, Repeat
REST 45 SECONDS, Repeat
REST 30 SECONDS, Repeat
REST 15 SECONDS, Repeat
Score is squat reps

Main – WOD

Sumo Deadlift (2,2,2,2,2)

Metcon (AMRAP – Reps)

In 3 Minutes:
25 Double unders
200m Sprint
Max reps pull ups
REST 3 Min, Repeat
REST 2 Min, Repeat
REST 1 Min, Repeat
Score= Total reps of pull ups

Main – WOD

Tactical Strength Challenge (Total Weight)

3 attempts for a 1RM Deadlift
Max rep Pull ups with 10KG
Max rep Kettlbell snatches in 5:00 with 32kg

Main – Community WOD

Metcon (Time)

5 Rounds
10 Burpees
200M Run

Main – WOD

Romanian Deadlift (3×12@ 25% of 1RM)

Snatch grip, RDL

2 out of 3 Girls Ain’t Bad (Time)

Choose 2 of these 3 WODs pulled from a hat:
Fran
Diane
Helen
Perform WODs back-to-back

Main – WOD

Hang Snatch (2,2,2,2)

High hang (from the waist)
full squat snatch

Hang Snatch (2,2,2,2)

Low Hang (above the knees)
full squat snatch

7 Rounds of Cindy (Time)

7 Rounds of “Cindy”
Rx+ 10 rounds

Main – WOD

Jumping back squat (3×10@ 25% of 1RM)

Metcon (4 Rounds for time)

4x500m Row