Strength
Overhead Squat 1x3
ON A 10:00 RUNNING CLOCK
Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat*
*Bar comes from the ground
(Score is Weight)
WOD
"We Stand for Freedom"
FOR TIME
25 Burpee Box Jump Over (24"/20"
50 Overhead Squats 95#/65#
25 Burpee Box Jump Over 24"/20"
50 Front Squats 95#/65#
25 Burpee Box Jump Over 24"/20"
50 Back Squats 95#/65#
Strength 1
Power Snatch 5x3
Every 1:00 x 5 sets
3 Power Snatch (singles) @ 70% OR RPE 6-7
Strength 2
Power Snatch 5x1
Every :30 x 10 sets
1 Power Snatch @ 75–80% OR RPE 8
WOD
"Tarte Tatin"
For Time:
30 Toes to Bar
30 Overhead Squats 75#/55#
30 Burpee Over Bar
-Rest 1:00-
30 Burpee Over Bar
30 Overhead Squats 75#/55#
30 Toes to Bar
WOD
"Papago Park"
2 Rounds For Time:
15 Box Jumps 24"/20"
9 Overhead Squats 115#/85#
-rest 1:1-
2 Rounds
15 Box Jumps 24"/20"
12 Overhead Squats 95#/65#
-rest 1:1-
2 Rounds
15 Box Jumps 24"/20"
15 Overhead Squats 75#/55#
(Score is total time, including rest))
Accessory
3 sets
20 Russian Kettlebell Swings @ RPE 7/10
-rest 30 seconds-
20 Dumbbell Glute Bridges
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 1 minute between sets.
Strength
Hang Snatch + Overhead Squat 4x3
4 sets:
2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM
- Complete 1 set every 1:30-2:00
WOD
"The Dudes"
5 Rounds For Time:
18/14 Calorie Air Bike
15 GHDs
9 Double Dumbbell Step Ups (50s/35s)(24/20 box)
