Lift
Bench 5-5-5
WOD:
“Cindy’s Dirty Snatch”
You will Snatch the number of Cindy Rounds you are at for AMRAP 20 Min 95 M 55 W
For example
Start: 1 Snatch
5 pullups
10 pushups
15 squats
Next round
2 Snatches
5 Pullups
10 pushup
15 squats
round 3
3 Snatches
5 pullups
10 pushups
15 squats
etc....for 20 minutes to see how many rounds you can get.
Post time and rounds to comments.
Lift
Deadlift 5
WOD
3 Rounds for Time
25 Wall ball 20lb/14lb
25 Double Unders
Post weight and time to comments.
Lift
Front Squat 5-5-5
WOD
21-15-9
Squat Clean and Jerk with 135lbs/95
Box Jumps
Post weight and time to comments.
Lift
Press 5-5-5
WOD:
For time:
21 Pull-ups
21 Ring Dips—hips must dip 6 inches below the rings for each rep
21 Handstand push-ups
Run 400
15 Pull-ups
15 Ring Dips
15 Handstand pushups
Run 400
9 Pull-ups
9 Ring Dips
9 Handstand push-ups
Run 400
Post weight and time to comments.
Lift
Squat 5-5-5
WOD
AMRAP 12 minutes of:
20 walking lunge steps with 35/20lb dumbbells
20 weighted squats with dumbbells in each hand (put on shoulders and squat below parallel.
20 sit-ups using dumbbells as foot anchors
Post weight and rounds to comments.
WOD:
The following series for time
Row 1000m
2 rounds of the couplet
-30 Barbell Squat Clean Thrusters (95/65)
-30 Box Jumps 24”
Run 800
2 rounds of the couplet
-30 Burpee Pull ups
-30 Sumo Deadlift High Pulls
Post time to comments.
Lift: Push Press 3-3-3
WOD: Frankenstien
21-15-9
Push Press (95/75)
GHD Sit ups
Wallball
Post weight and time to comments.
Deadlift 5
Tabata Top to Bottom
8x Tabata intervals of each for maximum reps
Top to top* deadlift (135/95)
Bottom to bottom** jumping squats
*rest interval takes place with the barbell in hang position**rest interval takes place at the bottom of the squat
Post total reps and any feelings of disdain for this workout to comments
Snatch Technique Day
WODs
Level 1: Randy
75 Hang Power Snatches for time (75/55)
Level 2: Isabelle
30 Snatches for time (135/95)
Level 3: Karabelle
10 Rounds for time
3 Snatches (135/95)
15 Wallball Shots (20/14)
Post level and time to comments.
Congratulations to Paul B who FINALLY got his 1st muscle up today!
Now you only have to do 30 for time!!
Lift: Back Squat – 15 x 75%5rm for time
WOD:
Complete 3 rounds for time:
Run 400 meters
15 Handstand Push-ups
1 Rope Climb “double up”
Do handstand push-ups on parallettes.
Rope climb “double-up” is ascending, descending, and ascending with only a toe touch between ascents. MOD: 4x rope climbs with feet / 3x Rope climbs if you drop from the top without using feet
Post weight and time for squat + WOD time and mods.
