WOD

Strength

Squat Waves Week 3
15:00 to complete
Wave 1- 6@74%, 4@ 80%, 2@ 86%
Wave 2- 6@ 80%, 4@ 86%, 2@ 92%
Wave 3- 6@ 86%, 4@ 92%, 2@ 98%

Conditioning

“Wonderwall” for Time
60 DU, 30 Burpees
60 DU, 30 Wall Balls (20/14)
60 DU, 30 Deadlifts (225/155)
60 DU, 30 Wall Balls (20/14)
60 DU, 30 Burpees

Strength

EMOM 9 Single Rep Tempo Pause F Squats
:03 Down, :03 Pause at Bottom, :03 Up
Sets 1-3@ 64%, Sets 4-6@ 67%, Sets 7-9@ 71%

Conditioning

Stair Master for Time
30-20-10
Cal Row
Single DB Box Step Up (50/35)
Directly into 10-20-30
Alternating DB Snatch (50/35)
Wall Balls (20/14)

Conditioning

AMRAP 12
1,2,3,4,5 etc Clean & Jerk (135/95)
10 Lateral Bar Hops (R+L=1) after each set

Post WOD Midline Finisher

Accumulate the Following
3:00 DBall Hold
2:00 Hollow Hold
1:00 Ring Dip Support Hold

Strength

Push Press 4 sets of 6
***to be done at +/- 90% of 10 RM established on 12/3

Conditioning

Geico AMRAP 15
60 Double Unders
30/21 Cal Bike
10 Thrusters (155/105)

Strict Gymnastics

0:00-5:00 Slow Paced AMRAP
3 Strict Pull-ups
:15 L-Sit Hold
5:00-10:00 Slow Paced AMRAP
3 Strict HSPU
6 Strict T2B

Conditioning

Lead Foot AMRAP 4
27/21 Cal Row
27 Burpees
27 C2B Pull-ups
Rest 4:00
AMRAP 4
21/15 Cal Row
21 Burpees
21 T2B
Rest 4:00
AMRAP 4
15/9 Cal Row
15 Burpees
15 Pull-ups

Strength

Back Squat Waves 15:00 to Complete
Wave 1- 6@ 72%, 4@ 78% 2@ 84%
Wave 2- 6@ 78% 4@ 84% 2@ 90%
Wave 3- 6@ 84% 4@ 90% 2@ 96%
weights based off 5RM created on 11/25

Conditioning

Power Move AMRAP 10
6 P Snatch (95/65)
9 OHS
12 Box Jumps (24/20)

Conditioning

“Outside the Box”
AMRAP 30 in teams of 2
Each team member will alternately complete…
100m Shuttle Run, 1 Burpee Box Over
100m Shuttle Run, 2 Burpee Box Overs
100m Shuttle Run, 3 Burpee Box Overs
Etc to time cap

Strength

EMOM 10
Snatch DL + Floating Power Snatch + Floating Squat Snatch
Build from +/-65% to 75%

Conditioning

AMRAP 12
15 P Snatch (75/55)
10 C2B Pull-Ups