WOD
In teams of two, perform the following for time:
800 Meter Run (together)
immediately followed by…ten rounds, alternating each movement, of…
10 Dumbbell Hang “Clusters”
10 Burpees
10 Strict Pull-Ups
immediately followed by…
800 Meter Run (together)
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
WOD
“Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
WOD
Against a 3-minute running clock…
400 Meter Run
2 Ring Muscle-Ups or 6 Chest-to-Bar Pull-Ups or 10 Pullups
Max Reps of Power Cleans (70/50 kg)
Rest 2 minutes, and complete a total of five sets. Please note the number of repetitions of power cleans achieved in each of the five sets.
Strength
Take 20 minutes to build to today’s 3-RM Front Squat
As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it.
WOD
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
WOD
In teams of four, complete five sets for max reps/calories of:
60 seconds of Rowing (for calories)
60 seconds of Burpee Box Jump-Overs
60 seconds of Ground to Overhead (50/35 kg)
60 seconds of Dumbbell Renegade Rows
(1 rep = push-up, row left, push-up, row right)
Rest 60 seconds
Teams get one erg, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60-second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).
Strength
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
WOD
Three rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches (22.5/15 kg)
30 m Single-Arm Dumbbell Overhead Walking Lunges (22.5/15 kg, switch arm every 7.5 m)
Strength
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Jerk
*Sets 1-2 – 65-70%
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%
WOD
Every 4 minutes, for 20 minutes (5 sets) of:
400 Meter Run
10 Power Clean & Jerks @ 60-70% of 1-RM of 1-RM C&J
