Strength 1
Hang Squat Snatch:
- Establish a 3 RM for the day
Strength 2
3 Snatch Deadlift x 3 Sets @90% 1RM Snatch
WOD
"Chopped"
10 Rounds For Time:
30 seconds Max Rep Burpees
-Rest 30 seconds-
30 seconds Max Rep Wall Balls 20#/14#
-Rest 30 seconds-
* SCORE = Total Burpees + Total Wall Balls
WOD
“You go Glen Coco”
Teams of 2 For Time:
10 rounds (each)
10 Bench Press 135#/95#
50ft Bodyweight Lunge
(complete 1:1)
Strength
Turkish Get Up Carries
3 Rounds
Turkish getup (stand up portion only) left arm
100 ft overhead carry left
Turkish getup (down to ground portion)
*repeat on right side
WOD
"Regina George and Gretchen Weiners"
Teams of 2
Every 6:00 (4 sets)
75 Double Unders (Each/ same time)
Partner 1: 10 Dumbbell Box Step Overs (50s/35s) 24"/20"
Partner 2: 15 GHD Sit Ups (Scale stick sit-ups)
*Both working at the same time and switch when station is completed*
*Score is slowest round
WOD
“That’s why her hair is so big. It’s full of secrets.”
For Time:
200m Run
10 Squat Snatch 95#/65#
300m Run
6 Squat Snatch 135#/95#
400m Run
2 Squat Snatch 155#/105#
-Rest 3:00-
2 Squat Snatch 155#/105#
400m Run
6 Squat Snatch 135#/95#
300m Run
10 Squat Snatch 95#/65#
200m Run
Accessory Work
Mayhem Mini-Pump – Glutes
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Deficit Sumo DB/KB Deadlift @ moderate weight
10 GHD Hip Raise @ moderate weight
*Rest 3 minutes b/t rounds
