Main – WOD
Metcon (Time)
12-9-6-3-6-9-12
Dead lift (185/135)
Pull ups
12-9-6-3-6-9-12
Dead lift (185/135)
Pull ups
For Time:
20 Dead lifts (225/160)
50 Burpees
20 Box jumps 24″/20″
50 KB Snatches (25L/ 25R) 1.5/1.0
5 RFT
1 Bear complex (95/65)
30 Double unders
–Bear Complex consists of 7 sets of the following:
1 Power clean
1 Front squat (the power clean and front squat are 2 separate movements)
1 Push press
1 Back squat
1 Push press
this equals 1 repetition of the complex
3 RFT
20 MB Cleans (20/14)
10 HSPU
20 Wall balls (20/14)
Partner assists the up, partner pulls down during down. Athlete lowers slowly, resisting pull, and under control
10 Rounds:
10 Russian Swings (5L/ 5R) 1.5/1.0
10 Push Ups
10 Sit ups
For Time:
30 Clean and Jerks, 135# / 95#
Complete 5 rounds of:
3 Power Snatches (TNG)
3 Snatch pulls
3 High Hang Snatch
Increase weight each round, work up to highest weight.
3min rest between each round
NO 5 PM WOD Today.
5 RFT
10 ALT TGU
5 KB Swings
10 ALT KB Snatch
10 ALT Pistols
Make sure to wish Coach Natalie a very Happy Birthday today!
19min AMRAP
2 Front Squats (225/ 160)- NO RACK!
19 Burpees
83 Double unders