WOD in the past

1. Power Snatch Complex
On the 1:30 x 7
1 Pausing Power Snatch
+ 1 Pausing Hang Power Snatch

*Pause 1 Second in Each Catching Position
Build in Weight!
*Focus on Good Technique!

2.Conditioning
[OPEN, PERFORMANCE]
For Time:
21-15-9
Power Snatches
90-60-30
Double Unders

OPEN: (40/30)
PERFORMANCE: (35/25)

TIMECAP: 11 Minutes

[FITNESS]
For Time:
21-15-9
Power Snatches (25/20)
150-100-50
Single Unders

TIMECAP: 11 Minutes

DAILY SWEAT

With A Running Clock

In 11 Minutes Finish
600 Meters Row
30 Box Jumps (24"/20")
400 Meters Row
20 Box Jumps (24"/20")
200 Meters Row
10 Box Jumps (24"/20)

Rest 2 Minutes

In 11 Minutes Finish

20 Single Arm Kettlebell Bench Presses
10 Double Kettlebell Bent Over Rows
30 Single Arm Kettlebell Bench Presses
15 Double Kettlebell Bent Over Rows
40 Single Arm Kettlebell Bench Presses
20 Double Kettlebell Bent Over Rows

OPEN: (24/16)
PERFORMANCE: (16/12)
FITNESS: (12/8)

TEAM WOD

"RIDE"

With a Running Clock

In Teams of 2 for Max Reps

A. AMRAP 7
Max Wall Balls
*Wall Sit Hold

Rest 90 Seconds

B. AMRAP 7
Max Deadlifts
*Deadlift Hold

Rest 90 Seconds

C. AMRAP 7
Max Hang Power Clean and Jerks
*Plate Overhead Hold

*One Partner Is Working and One Partner is Holding.

OPEN: (20/14); (80/60); (50/35); (20/15)
PERFORMANCE: (20/14); (70/50); (40/30); (15/10)
FITNESS: (14/8); (60/40); (30/20); (10/5)

A. On the 2:15 x 4 Sets
6/6 Barbell Reverse Lunges
*Build to a Heavy Set

B."SCREWBALL"
AMRAP 12
Ascending Ladder
2-4-6-8-10-12-14 (...)
Double Dumbbell Box Step Overs (24"/20")
Burpees

OPEN: (22,5/15)
PERFORMANCE: (17,5/12,5)
FITNESS: (15/10)

1. Conditioning
"Fight the Feeling"
7 Rounds For Max Reps:
1:00 - Double Dumbbell Hang Power Snatches
:10s Rest
1:00 - Assault Bike
:10s Rest

OPEN: (22,5/15)
PERFORMANCE: (17,5/12,5)
FITNESS: (15/10)

[Rest 2 Minutes after Part 1]

2. Finisher
4 Sets
30 Seconds Max Banded Pull Apparts
20 Seconds Rest

1. Power Clean Primer
EMOM x 5
3 Touch and Go Power Cleans

*Work Up to Your Starting Weight

2. Conditioning
"A THING OR TWO"
4 x AMRAP 3:00
30 Air Squats
15 Push-ups
In Remaining Time: Max Power Cleans

Rest 60 Seconds Between AMRAPs

OPEN: (70/45)
PERFORMANCE: (60/40)
FITNESS +: (50/35)
FITNESS: (40/30) 24 Air Squats, 12 Push Ups

1. Strict Press
On the 1:30 x 5
5-5-3-3-3
*Build in Weight
*From Floor

2. Conditioning
"MICROCHIP"
5 Rounds For Time:
50 Double Unders
200 Meter D-Ball Run
10 Shoulder to Overhead

TIMECAP: 16 Minutes

OPEN: (20/15), (60/40)
PERFORMANCE: (20/15), (50/35)
FITNESS: (15/10), (35/25), 75 Single Unders

1. Strength
In 11 Minutes Build to todays heavy Set of 2 Back Squats!


2.Conditioning
"Loaded"
21-18-15-12-9:
Back Squats*
Kettlebell Swings

*From Floor!

OPEN: (50/35); (32/24)
PERFORMANCE: (40/30); (24/20)
FITNESS: (30/20); (16/12)

TIMECAP: 15 Minutes

1. Strength
4 Sets
6-8 (Each Side) Lateral Step Ups
8-10 (Weighted) Jump Squats
Rest 45-60 Seconds Between Sets


2.Conditioning
"Loaded"
21-18-15-12-9-6-3:
Back Squats
Dumbbell/Kettlebell Swings

OPEN: DB (22,5/15); KB (24/20)
PERFORMNACE: DB (20/12,5); KB (16/12)
FITNESS: DB (15/10); KB (12/8)

TimeCap: 14 Minutes

4 Sets, 27.04.2021, CAGE


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