A) 0 – 10:00
Strict “Diane”
For time:
21-15-9
Deadlifts (102.5/70kg)
Strict HSPU
B) 10:00 – 20:00
Alt EMOM
10 – 15 Calories
5 Power Cleans
C) 22:00 – 30:00
800m Run
Then AMRAP
5 Toes-to-Bar
20 Second Wall Sit
5 Toes-to-Bar
20 Second Plank
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A)
Snatch
Every 1:15 x 10
2-2-2-2-2-1-1-1-1-1
Then
B)
E2M x 6 rounds
8 Overhead Squats
Or
C)
AMRAP in 12 minutes:
4 Hang Muscle Snatches
8 Overhead Squats
12 Box Jumps (24/20”)
16 Situps
...
- Solo or Partner WOD
“Tiff”
With a 25 minute time cap:
2400m Run
Then AMRAP
11 Chest-to-Bar Pull-Ups
7 Hang Cleans (70/50kg)
7 Push Presses (70/50kg)
...
A)
Every 1:15 x 10 rounds
5 HSPU
Or
5 DB Bench Presses
B)
AMRAP in 15 minutes:
100 Double Unders
80 Shoulder Taps
60 Heel Taps
40 Alt DB Snatches (20/15kg)
...
A) 0 – 10:00
“Fran”
For time:
21-15-9
Thrusters (43/30kg)
Pull-Ups
B) 10:00 – 20:00
For time:
1000/800m Row
(+ optional 10 Wall Walks)
C) 20:00 – 30:00
Hang Power “Elizabeth”
For time:
21-15-9
Hang Power Cleans (61/43kg)
Ring Dips
(Photo credit: Jack Webb)
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A)
E2M x 4 rounds:
2 Pause Snatches
- pause at 1” off the floor and at the end of the first pull
E2M x 4 rounds
2 Snatches
B)
For time:
90-60-30
Double Unders
30-20-10
Pushups
9-6-3
Power Snatches
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