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
Strength
BARBELL COMPLEX
Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk
*Score = Heaviest Load
WOD
“DISGRACE”
3 Rounds For Time:
10 Squat Cleans 135#/95#
10 Push Jerks 135#/95#
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
WOD
"PARTNER DT"
IN TEAMS OF 2...
10 ROUNDS FOR TIME*
12 Deadlifts 155#/105#
9 Hang Power Cleans
6 Push Jerks
*P1 works while P2 rests. Partners alternate rounds.
