Friday 4/25/2025

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WOD
"Dignan"
10:00 AMRAP
10 Hang Power Snatch 75#/55#
10 Burpee over Bar
10 V-Ups
10 Wall Ball 20#/14#

Strength
Mayhem Mini-Pump – Legs and Core
3-4 rounds:
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-rest 30 seconds-
15 Kettlebell Side Bend (each side)
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds

Monday 12/27/2021

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Strength
Power Snatch Complex
Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch 
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)

*Score = Heaviest Load

WOD
“RED HANDED”
AMRAP 9: 
3 Hang Power Snatches 75#/55# 
3 Burpee Pull-ups 
6 Hang Power Snatches 75#/55# 
6 Burpee Pull-ups 
9 Hang Power Snatches 75#/55# 
9 Burpee Pull-ups 
...
[Add 3 Reps Per Round]
*Score = Rounds + Reps 
Example Score: if an athlete completes the round of 12's and 3 Hang Power Snatches into the round of 15's, their score would be 12+3