Category: WODUP

A. STRENGTH

Clean and Jerk

On the 2:00 x 6 Sets:

Set 1: 2 Reps @ 71%

Set 2: 2 Reps @ 76%

Set 3: 1 Rep @ 78%

Set 4: 1 Rep @ 81%

Set 5: 1 Rep @ 83%

Set 6: 1 Rep @ 86%Scoring: Not Scored

B. "Open Workout 21.1"

For Time:
1-3-6-9-15-21 Wall Walk
10-30-60-90-150-210 Double Unders

Time Cap: 15 MinutesScoring: Not Scored

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A. Bench Press 1×1

Bench Press for load: [12:00]
#1: 1 repScoring: Not Scored

B. "Handsome Devil"

5 Rounds For Time:

10 Single Dumbbell Devil’s Press
20 AbMat Sit-ups
30 Single Dumbbell Box Step-Ups (24″/20″)

Dumbbells: (50's/35's)

Time Cap: 20 Minutes

https://www.youtube.com/watch?v=zlqEtAUds-IScoring: Not Scored

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A. STRENGTH

Front Squat
On the 1:30 x 6 Sets :
Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 73%

Set 3: 2 Reps @ 75%

Set 4: 6 Reps @ 73%

Set 5: 4 Reps @ 75%

Set 6: 2 Reps @ 78%Scoring: Not Scored

B. Bane

For Time, with a 20:00 Time Cap:
40 HSPU
20 TTB
10 Rounds of “Macho Man”

1 Round of “Macho Man”
3 Power Cleans + 3 Front Squats + 3 Jerks
Rx – 155/105Scoring: Not Scored

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A. STRENGTH

Squat Snatch
On the 2:00 x 6 Sets :
Set 1: 2 Reps @ 71%

Set 2: 2 Reps @ 76%

Set 3: 2 Rep @ 78%

Set 4: 1 Rep @ 81%

Set 5: 1 Rep @ 83%

Set 6: 1 Rep @ 86%Scoring: Not Scored

B. Snake Bite

21-15-9:

– Squat Snatches (95/65)
– Chest to Bar Pull-Ups

Time Cap: 10:00Scoring: Not Scored

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A. "Abbate"

For Time:
1 Mile Run
21 Clean-and-Jerks
800 Meter Run
21 Clean-and-Jerks
1 Mile Run

Barbell: (155/105)

Time Cap: 30 MinutesScoring: Not Scored

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A. STRENGTH

Back Squat (On the 2:00 x 6 Sets) :

Set 1: 5 Reps @ 75%

Set 2: 3 Reps @ 78%

Set 3: 1 Rep @ 80%

Set 4: 5 Reps @ 78%

Set 5: 3 Reps @ 80%

Set 6: 1 Rep @ 83%Scoring: Not Scored

B. WOD

For Time [Parition As Needed]:
40 Strict Pull-Ups
40 Push-Ups
800 meter Run
120 Wall Balls (20/14)

Time Cap: 20 MinutesScoring: Not Scored

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A. WOD

AMRAP 15:
8 Dual Dumbbell Hang Snatch (50's/35's)
3 Shuttle Runs
8 Burpee Box Jump Overs (24"/20")
3 Shuttle RunsScoring: Not Scored

B. 3 Superset :

10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)

Rest 1:00 min/setsScoring: Not Scored

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A. STRENGTH

Deadlift for load:
#1: 8 repsScoring: Not Scored

B. "Head Over Heels"

AMRAP 5:
Toes to Bar

On the Minute:
9 Deadlifts

Rest 2 Minutes

AMRAP 5:
Handstand Push-ups

On the Minute:
9 Deadlifts

Barbell: (185/135)Scoring: Not Scored

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A. STRENGTH

Strict Press
On the 1:30 x 6 Sets:
3 Strict Press (78-88%)

*Percentage Based Off 1RM Strict PressScoring: Not Scored

B. "Walk The Line"

5 Rounds For Time:
9 Chest to Bar Pull-ups
30' Dumbbell Walking Lunge
60 Double Unders
30' Dumbbell Walking Lunge

Dumbbells: (50/35)'s

Time Cap: 20 MinutesScoring: Not Scored

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