WOD 1
Synchro Chipper
For Time:
40 DB Snatch 50#/35#
15 DB Box Step Overs 50#/35#
30 Single DB Thrusters 50#/35#
15 DB Box Step Overs 50#/35#
20 Single DB Devil Press 50#/35#
WOD 2
Clean Ladder
Power Clean + Hanging Squat Clean
M – 165/185/205/225/245/255/265/275
W – 85/105/125/135/145/155/165/175
WOD 3
For Time (Split Anyway):
RX
42 Calorie Row
42 Shoulder to OH 135
21 Bar Muscle-ups (Women – 12 BMU)
30 Calorie Row
30 Shoulder to OH 135#/85#
15 Bar Muscle-ups (Women – 9 BMU)
18 Calorie Row
18 Shoulder to OH 135#/85#
9 Bar Muscle-ups (Women – 6 BMU)
WOD 4
3 Min AMRAP:
For Max Calorie/Reps:
Ski Erg
Sandbag Cleans 100#/70#
WOD 1
Synchro Chipper
For Time:
40 DB Snatch 35#/20#
15 DB Box Step Overs 35#/20#
30 Single DB Thrusters 35#/20#
15 DB Box Step Overs 35#/20#
20 Single DB Devil Press 35#/20#
WOD 2
Clean Ladder
Power Clean + Hanging Squat Clean
M – 135/165/185/205/215/225/245/255
W – 75/85/95/105/115/125/135/145
WOD 3
For Time (Split Anyway):
42 Calorie Row
42 Shoulder to OH 115#/65#
12 Bar Muscle-ups or 42 Pull-ups (Women 30 Pull-ups)
30 Calorie Row
30 Shoulder to OH 115#/65#
9 Bar Muscle-ups or 30 Pull-ups (Women 24 Pull-ups)
18 Calorie Row
18 Shoulder to OH 115#/65#
6 Bar Muscle-ups or 18 Pull-ups (Women 18 Pull-ups)
WOD 4
3 Min AMRAP:
For Max Calorie/Reps:
Ski Erg
Sandbag Cleans 70#/50#
WOD 1
Synchro Chipper
For Time:
40 DB Snatch 35#/20#
15 DB Box Step Overs 35#/20#
30 Single DB Thrusters 35#/20#
15 DB Box Step Overs 35#/20#
20 Single DB Devil Press 35#/20#
WOD 2
Clean Ladder
Power Clean + Hanging Squat Clean
M – 135/165/185/205/215/225/245/255
W – 75/85/95/105/115/125/135/145
WOD 3
For Time (Split Anyway):
42 Calorie Row
42 Shoulder to OH 95#/65#
30 Pull-ups / 90 Knee Raises (Women 60 Knee Raises)
30 Calorie Row
30 Shoulder to OH 95#/65#
24 Pull-ups / 72 Knee Raises (Women 45 Knee Raises)
18 Calorie Row
18 Shoulder to OH 95#/65#
18 Pull-ups / 54 Knee Raises (Women 27 Knee Raises)
WOD 4
3 Min AMRAP:
For Max Calorie/Reps:
Ski Erg
Sandbag Cleans 70#/50#