WOD in the past

TEAMWORKOUT

In Teams of 2

For Time:
1 Mile Run
42 Clean & Jerks
800 Meter Run
42 Clean & Jerks
1 Mile Run


Sweat: 40/25
Train: 55/35
Compete: 70/45

1.Back Squat
On the 1:30 x 7
1 Back Squat
*start at 50-60% and find a Heavy Single for the Day


2.Conditioning
5 Rounds:
10 Dumbbell Front Squats
15 Burpees

Directly Into....
60 Alt. Dumbbell Lunges


Sweat: 15/10
Train: 17,5/12,5
Compete: 22,5/15

TEAMWORKOUT

In Teams of 3

On the 3:30 x 3
30 Strict Pull-ups
Max Calorie Row

- Rest 1:00 Minutes -

On the 3:30 x 3
45 Pull-ups
Max Calorie Row

- Rest 1:00 Minutes -

On the 3:30 x 3
45 Toes to Bar
Max Calorie Row

Sweat: Banded Pull Ups or Ring Rows; Knee Raises
Train:
Compete:

1.Hang Power Snatch
On the 2:30 x 5
5 Hang Power Snatch w/ 2 Sec. Pause in Catch Position
*start at 50% and built to 70-75% of 1 RM



2.Conditioning
Every 2 Minutes [Until 100 Box Jumps]:
16 Hang Dumbbell Snatches
AMRAP Box Jumps (24"/20")


Sweat: 15/10
Train: 17,5/12,5
Compete: 22,5/15