WOD
"Bumblebee"
For Time:
100 Power Snatch 75#/55#
*Every minute, including 0:00, complete 15 Air Squats
Strength 1
Bottom-Up Single Arm Standing KB Press
4 sets: 10 reps (each side)- RPE 8
*Rest 1:00-1:30 b/t sets
Strength 2
Leaning Lateral Raise
4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets
Strength 1
Bench Press:
5 sets x 3 Tempo Bench Press @70% of 1RM
*Tempo = 3-second negative and 1-second pressing (contraction) portion
* Rest as needed between sets *
Strength 2
Box Jump:
5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep
WOD
“Stars and Stripes Forever”
2 sets For Time:
3 Rounds
10 Bar Facing Burpees
10 Power Snatch 95#/65#
10 V-Ups
-Rest Until 10:00, then begin set 2-
WOD
"The Evil Queen"
Teams of 2 For Time:
120/90 Calorie Row
30 Power Snatch 135#/95#
100/80 Calorie Row
45 Shoulder to Overhead 135#/95#
80/65 Calorie Row
60 Bar Facing Burpees
Strength 1
Power Snatch 3x2
3 sets x 2 Power Snatches @ 75% of 1RM Snatch
* Rest 60-90 seconds between sets *
Strength 2
Overhead Squat 3x3
3 sets x 3 Overhead Squats @ 70-80% of 1RM Snatch
* Rest 60-90 seconds between sets *
WOD
"Red Snapper"
For Time:
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats
