Author: WodUp

A. WOD

8 AMRAP :
12 Alt DB Snatch (50/35)
8 box Jump over (24/20")
4 Strict HSPUScoring: Not Scored

B. After Wod

Take 10:00 to find Your heavy complex :
1 Deadlift
1 Clean
1 ThrusterScoring: Not Scored

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A. PART A

Weight Pull Up : 1 Rep MaxScoring: Not Scored

B. PART B : 1911

For Time :
50 Pistols
25 Pull Ups

40 Pistols
20 Pull Ups

30 Pistols
15 Pull Ups

20 Pistols
10 Pull Ups

10 Pistols
5 Pull UpsScoring: Not Scored

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A. "Hang In There Partner"

EMOM (with a Partner) in 20 minutes
– 5 American Kettlebell Swings (24/16)
– 5 Burpees

While partner hangs from Pull-Up BarScoring: Not Scored

B. Stretch

https://www.youtube.com/watch?v=l2YS1Anq1ycScoring: Not Scored

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A. STRENGTH

Squat Snatch (5X3) :

5 Sets of 3 @ 70-75%Scoring: Not Scored

B. “KELLY”

5 Rounds For Time:
400m Run or 24/18cal Bike or 30/24 Row
30 Box Steps (24"/20")
30 Wall Balls (20/14)

*Score = Time it takes to complete the workout
*[32 Minute Cap]Scoring: Not Scored

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A. STRENGTH

Clean and Jerk
5 Sets:
3 Squat Cleans + 1 Push JerkScoring: Not Scored

B. WOD

3 Rounds For Time [25 Minute Cap]:
20 Lateral Barbell Burpees
20 Hang Power Cleans (115/85)
100 Double Unders / 300 Single Under

Rest 1 Minute Between RoundsScoring: Not Scored

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A. STRENGTH

Back Squat (3X6)
3 Sets : 6 Reps @ 65-70% Of 1 RM

*4-5 Second Isometric
*[12 Minute Cap]Scoring: Not Scored

B. "Abomination"

AMRAP 15:
21 Sit-ups
15/12cal Row or 12/9cal Bike or 200m Run
9 Dumbbell Thrusters (50's/35's)

*Score = Rounds + RepsScoring: Not Scored

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A. Push / Pull Accessory

5 Rounds :
8-10 Strict Press
8-10 Barbell Bent Over RowScoring: Not Scored

B. WOD

For Time
21-15-9 :
Single DB Hang Power Clean(50/35)
Single DB Push Press(50/35)
Box Jump (30'/24')Scoring: Not Scored

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A. STRENGTH

-DEADLIFT
3 Sets :
4 Reps @ 75-80%

*3 Second EccentricScoring: Not Scored

B. WOD

AMRAP 12:
3 Wall Walks
1 Deadlift (225/155)

3 Wall Walks
2 Deadlift (225/155)

Continue with this pattern, adding 1 Deadlift after every round.Scoring: Not Scored

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A. WOD

[Teams of 2]
AMRAP 30:
12 Toes to Bar
20 Renegade Row (50's/35's)

*Partners Switch After 500/400m Row or 24/18cal Bike

*Score = Rounds + RepsScoring: Not Scored

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A. STRENGTH

Build To a Heavy Sets of Barbell Complex :
5 Sets of 1 Power Clean + 3 Push Jerks

*Score = Heaviest LoadScoring: Not Scored

B. WOD

10 Rounds For Time:
3 Clean and Jerks (155/105)[70/48]
4 Burpees
1 Round of "Cindy" : (5 Pull up+ 10 Push Up+ 15 Air SQ)Scoring: Not Scored

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