Strength 1
Snatch 1x1
Heavy Squat Snatch (8:00)
-into-
3 sets x 8 Hang Muscle Snatch (40-50% of Heavy Snatch)
Strength 2
Hang Muscle Snatch 3x8
Record Hang Muscle Snatch weights here.
WOD
“Courtesy of the Red White and Blue”
For Time:
120-90-60
Double Unders
40-30-20
Alternating Hang Dumbbell Snatch 50#/35#
Strength
Shoulder Press 3x12
3 sets:
12 Shoulder Press (55-60%)
12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set
-rest 2:00 between sets-
WOD
“Arlington”
Every 4:00 (4 sets)
15/12 Calorie Row
10 Burpee Box Get Overs 30"/24"
15/12 Calorie Row
*Score is slowest set.
WOD
“Some Gave All”
AMRAP 12:00
10-15-20-25….
Calorie Bike
25-50-75-100-125ft...
Kettlebell Front Rack Carry (2x55#/35#)
Women Calories: 8-12-16-20…
-Rest 3:00-
AMRAP 12:00
10-15-20-25….
Calorie Row
25-50-75-100-125ft...
SIngle Dumbbell Walking Lunge 35#/25#
Women Calories: 8-12-16-20…
Scoring: when counting reps, every 5ft of Carry and Walking Lunge = 1 rep
WOD
“I must not fear”
20:00 AMRAP
Teams of 2
Partner 1 performs all of the odd sets (1-3-5-7-9-11…)
Partner 1 performs all of the even sets (2-4-6-8-10…)
Hang Squat Cleans 95#/65#
Burpee Box Get Overs 30"/24"
The partner not working rows for Max Calories.
Score = final round completed (rounds) + total calories (reps).
Explanation of workout: Partner 1 will begin by completing 1 Hang Squat Clean and 1 Burpee Box Get Over. Once complete, partner 2 begins 2 Hang Squat Clean and 2 Burpee Box Get Overs. Then back to partner one for 3s, partner 2 for 4s…etc. While one partner goes through their sets the other rows for max calories. Athletes will continue to change out until 18:00 is completed. Score = final round completed (rounds) + total calories (reps).
