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
Strict Press
Build to a Heavy Set of 3
*Score = Heaviest Load
WOD
"Lynne's Twin"
AMRAP 20:
500 Meter Bike
Max Unbroken Push Jerks 135#/95#
500 Meter Bike
Max Unbroken Strict Pull-ups
*Score = Total Reps
Strength
Push Press
5 Sets of 3
*Score = Lowest weight used for a working set
WOD
"Macho Minute"
On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Lateral Barbell Burpees
Barbell: 135#/95#
*Score = Total Burpees
Strength
"DT Complex"
5 Rounds on the 3:00
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
*Score = Heaviest Load
WOD
"Do iT"
For Time:
60 Deadlifts 155#/105#
45 Hang Power Cleans 155#/105#
30 Push Jerks 155#/105#
