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Main WOD

Metcon (3 Rounds for time)

3 sets each for times
30 cal row
15 OH squats 95/65
12 T2B
9 Squat clean thrusters
Rest 5 min b/t

Competition WOD

Metcon (4 Rounds for time)

4 sets each for times
30 cal row
15 OH squats 115/80
12 T2B
9 Squat clean thrusters
Rest 5 min b/t

Deadlift (Clusters 2.2.2 build over sets ; rest 3 b/t)

SWOD

SW-A: Power Clean (1 x 3 @ 50%, 1 x 3 @ 60%, 1 x 3 @ 75%)

*Use as a warm up for deadlifts.

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SWOD

SW-A: Power Clean (1 x 3 @ 50%, 1 x 3 @ 60%, 1 x 3 @ 75%)

SW-B: Deadlift (3 RM in 3-5 sets above 80% 1 RM)

SW-C: RDL (1 x 20 @ 50% 1RM +5-10 lbs)

Romanian Deadlift
*Set is AFAP, aim for less than 30 sec.
**Add weight if you were able to complete your set in under 30 sec last time. Use 50% if this is your first time doing this.

SW-D1: Weighted Single Leg Glute Bridge (3 x 10-12)

Add weight with DB or BB across hips. The axle bar works well for this.

SW-D2: Glute-Ham Raises (3 x 6-8)

Add weight if possible. If you have less than 6 at a time, accumulate 18-24 reps in however many sets it takes to do so.

SW-E: Hanging Leg Raise (3 x 10)

Add weight with medicine ball between feet.

Categories: WOD

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