WOD in the past

1.Pausing Front Squat
On the 2:30 x 5
5 Pausing Front Squats
*pause for 5 Seconds in the Bottom position
*start at 40-50% and built to 65-70% of 1 RM


2.Condititioning
3 Rounds For Time:
20-15-10 Front Squats
400 Meter Run
100 Double Unders



Sweat: 35/15; 40/20; 45/25; 200 Single Unders
Train: 50/30; 55/35; 60/40; 60 Double Unders
Compete: 60/40; 70/50; 80/60

1.Power Snatch
On the 2:00 x 6
3 Touch and Go Power Snatches
*start light and built in weight


2.Conditioning
AMRAP 15
1 Power Snatch
1 Pull Up
5 Laterall Barbell Burpees
2 Power Snatches
2 Pull Ups
5 Laterall Barbell Burpees

...Add 1 Snatch and Pull Up Rep Each Round


Sweat: 30/20
Train: 40/27,5
Compete: 50/35

TEAMWORKOUT

In Teams of 3

3 x AMRAP 12
75/60 Calories Bike
75 MedBall Sit-ups

- In Remaining Time Max Reps of -


Round 1: Push-ups
Rounds 2: Burpees
Round 3: Wall Walks

Rest 1 Minute between AMRAPS

Sweat: 14/10
Train:
Compete: 20/14

1.Squat Clean
On the 1:30 x 8
1 Squat Clean
*start light and built in weight


2.Conditioning
For Time:
1-2-3-4-5-6-7-8-9-10
Power Cleans
10-9-8-7-6-5-4-3-2-1
Front Squats


Sweat: 40/20
Train: 55/35
Compete: 70/50

1.Push Jerk
On the 2:00 x 6
6-6-4-4-2-2
*start at 50% and built to 85-90% of 1 RM



2.Conditioning
4 Rounds x AMRAP 4:
Buy-In:
20 Box Jumps (24"/20")

Max Rounds:
15 Push Jerks
15 Pull Ups

• Rest 1 Minutes Between Rounds
• Pick Up Where You Left Off


Sweat: 40/20; Banded Pull Ups or Ring Rows
Train: 50/30
Compete: 60/40

"BENCHMARKWORKOUT"


"MARSTON"
AMRAP 20
1 Deadlift
10 Toes to Bar
15 Laterall Barbell Burpees


Sweat: 85/50; Knee Raises/Straight Leg Raise
Train: 135/90
Compete: 185/130

1.Bench Press
On the 2:30 x 5
5 Bench Presses
-into-
10 Banded Face Pulls
*start at 50% and built to 75-80% of 1 RM



2.Conditioning
2 Rounds for Max Reps
5 x 30 Seconds On / 15 Seconds Off
Max Calorie Row

- Directly Into -

5 x 30 Seconds On / 15 Seconds Off
Max Wallballs


Sweat: 14/8
Train:
Comepte 20/14

1.Hang Power Snatch
On the 1:45 x 7
2 Hang Power Snatch
*start light and built in weight!


2.Conditioning
AMRAP 16
200 Meter Run
60 Double Unders
15 Hang Power Snatch


Sweat: 30/20; 120 Single Unders
Train: 35/25; 40 Double Unders
Compete: 40/30