In groups of 2:
-100 calorie airdyne
-40 DB hang clean & jerks 50/35
-80 calorie row
-50 Strict HSPU
-100 box jump overs
-60 alternating DB snatches 50/35
Scaling: adjust the DB weight so you can do at least 8 alternating DB snatches and 6 DB clean and jerks with good form
WOD
2 Rounds for time
– 9 Box jump overs (24/20)
-18 Power snatch (95/65)
-9 Box Jump overs
-18 OHS (95/65)
-9 Box Jump overs
-18 Thrusters (95/65)
Scaled (Age 16-54) Teen and Masters 55+ 2 Rounds for time – 9 Box jump overs 20 inches for everyone (step overs allowed) -18 Power snatch (65/45) -9 Box Jump overs -18 Front Squat (65/45) -9 Box Jump overs -18 Thrusters (65/45)
Masters 55+ Scaled 2 Rounds for time – 9 Box jump overs 20 inches for everyone (step overs allowed) -18 Power snatch (45/35) -9 Box Jump overs -18 Front Squat (45/35) -9 Box Jump overs -18 Thrusters (45/35)
Front Squat 5X2 @88%
Back Squat 3X2 @78%
Chin ups & Dips 4 sets of
-Chin ups (palms facing toward you)
-Strict Rings Dips
0: 3-5 reps. Controlled Negatives, jump up control down.
1-3: 5 reps. Max reps on your own every set, then finish up remaining sets with partner helping in sticky point.
5+: 5-10 reps. Normal speed up and down. If unbroken, add weight.
Scale ring dips as follows : Strict ring > strict station > kipping ring > Kipping station > negatives > leg assisted negatives > box dip (thumbs facing foward, not towards body)
WOD = 5 rounds for time of:
-50 double-unders
-50-ft. single-arm overhead lunge 50/35
Scaled Option 5 rounds for time of:
-50 single-unders
-50-ft. single-arm overhead lunge 35/20
Choose a dumbbell with which you can lunge 25 ft. without setting it down.
Newer athletes can also reduce the number of rounds, reps of the single-under and distance of the lunge so that the workout can be completed in under 15 minutes.