Strength
Power Clean:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
WOD
"Fun Dip"
For Time:
30 Pull Ups
3 Rounds of DT 155#/105#
20 Pull Ups
2 Rounds of DT 155#/105#
10 Pull Ups
1 Round of DT 155#/105#
One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead
WOD
"Ladies & Gentlemen"
5 Rounds For Time [25 Minute Cap]:
3 Rounds of "Cindy"
1 Round of "DT" 155#/105#
* 1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
* 1 Round of DT = 11 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Strength
Deadlift
Build to A Heavy Single
*Score = Heaviest Load
WOD
"Built DifferenT"
For Time:
21 Chest To Bar Pull Ups
3 Rounds of Dumbbell "DT"
15 Chest To Bar Pull Ups
2 Rounds of Dumbbell "DT"
9 Chest To Bar Pull Ups
1 Rounds of Dumbbell "DT"
Dumbbells: (50's/35's)
1 Round of “DT” =
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbbell Push Jerks
WOD
“SAM’S JAM”
[Time Cap: 30 Minutes]
5 Rounds For Time:
30/21 Calorie Row
1 Round of "DT"
Rest 2 Minutes Between Sets
Round 1: (185/135)
Round 2: (165/115)
Round 3: (155/105)
Round 4: (135/95)
Round 5: (115/85)
1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
