WOD

Olympic Lifting -Snatch w/pause 2″ off floor + pause in catch: 4 x 1 @ 75%+ -10 MIN EMOM 2 cleans + 1 Jerk (try to increase weight each round) AMRAP 35 MIN 50 Cal Bike 50 Plate Lunges 40 Cal Row 40 Plate Ground 2 OH 30 Cal Ski 30 Plate Burpees (jump on plate) 200m Run 20 Plate Sit-ups *RX: 45/25
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Bench Press: Establish a 1RM Then…. 18 Min AMRAP 10 DB hang snatches, heavy 10 Wall Ball Shots 10 Toes 2 Bar
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WWPF 5 Rounds 30 Drag Rope DU (Mix Anyway) 20 Sandbag Squats, 100/75 25′ Shuttle Run Relay x 10 3 Rounds 50 Drag Rope DU (Mix Anyway) 40 Sandbag Lunges, 100/75 25′ Shuttle Run Relay x 10 (partner holds sandbag) 1 Round 150 Drag Rope DU (Mix Anyway) 60 Sandbag Ground to OS, 100/75 25′ Shuttle Run Relay x 10 (partner holds sandbag)
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Happy Birthday to Super Doug!! Dougie Man (to be done like Holleyman) 30 Rounds 3 High Box Jumps 30/24 2 Cleans 185/133 (Masters 50+ RX 155/103) 1 Muscle Up
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a. Bent Over Row 3×8 b. Strict Press 3×8 Then….. 5 Rounds 4 Minute AMRAP, 1 Minute Rest 400m Run or Ski 20 Wall Balls Max Reps Handstand Pushups with remaining time *Score is total reps of HSPU
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