TRAINER WOD

20 Mins to Establish 1 RM DeadLift + 1 RM Weighted Pull Up

DeadLift = 170Kg / 374# PR

Weighted Pull UP = 40Kg / 88# PR

TRAINER WOD

Partner WOD with Brett

10mins AMRAP

50 DU

OHS 60Kg

Score = 53 OHS

DL + SLP PU + BoxJump

7 Mins AMRAP

3 Deadlift 320#

5 Slapping Push Up

7 BoxJump

Score : 6 Rds + 1 DeadLift

SNATCH + WOD

Snatch

120# x 2 x 2
140# x 1
151# x 1
160# x 1 x 2 PR


Then

6 Rds
3 Mu
9 WallBall
30Du

Time : 8:54

CLEAN & JERK + WOD

Clean & Jerk

190# x 1 x 2
210# x 1
221# x 1 x 2


Then

5 Rds

5 HSPU
10 Pull Up
15 KBS 1.5 Pood

Time : 6:22

SNATCH + WOD

Snatch

120# x 2 x 2
140# x 1 x 8


5 Rds
2 MU
4 HSPU
8 KBS 2 pood

Time : 5:29


Sled Pull
50m x 2 trips (3 plates)
shoulder press 50# x 20 x 2

SNATCH + CLEAN & JERK

Snatch

140# x 2 x 2
151# x 1 x 4


Clean + Jerk

190# x 1 x 5

SNATCH BALANCE + WOD

Snatch Balance

140# x 2 x 2
160# x 2 x 2


Then

Alt Tabata
Pull Up
DU

Score = 265

CLEAN + JERK + WOD

Clean & Jerk

190# x 2
210# x 2
221# x 2

Then

Alt Tabata
BoxJump 24"
Push Up

Total score = 236

SNATCH + CLEAN & JERK

Snatch

120# x 2 x 2
140# x 1 x 3
151# x 1 x 3

Clean + Jerk

190# x 1 x 2
210# x 1 x 3

Sled Pull

25m Low Pull (3 x 45#) 3 trips
25m Reverse Pull 3 trips
Shoulder press 50# x 20 x 1, 15 x 2

SNATCH + WOD

Snatch

100# x 3 x 2
120# x 3 x 2
140# 1 x 5

Then

3 Rds
50 Du
7 MU
10 Hang power Clean 140#

Time : 10:23

FRONT SQUAT

Front Squat

3-3-3

Best lift = 230# failed on 250# (Pchain still not 100%)

SPLIT JERK + WOD

Split Jerk

1-1-1-1-1

Best Lift = 210#

Then

Death By Pull Ups

score = 17

DEADLIFT

Deadlift

5-5-5

Best Lift = 350#

SNATCH + SLED PULL

Snatch

120# x 2 x 2
140# 1 x 3

Sled Pull (Low Pull)

185# x 25m x 2
230# x 25m x 2

OHS + WOD

OHS
3 x 3

Best Lift = 160# / 185# x 1

Then

7 Rds
7 Ring Dips
7 SDHP 95#
30 Du

Time : 10:39

CLEAN + WOD

Clean
80% x 1 x 4

Best Lift = 221# PR

then

5 Rds
3 HSPU
6 DeadLift 230#
9 Toes To Bar

Time : 4:53 (2nd gear)

BACK SQUAT + WOD

Back Squat
2 x 4

Best Lift = 300#


Alternating Tabata
Pull Up
KBS 1.5 Pood

Score = 145 reps

SNATCH BALANCE + WOD

Snatch Balance
140# x 1 x 4

Then

21, 15, 9

Power Clean 75% BW 140#
Ring Dips
BoxJump 24"

Time : 7:50

MATTY (PARTNER WOD)

Teams of 3 (with Annelise and Alyssa)

Sled Pulls (35# plates) x 1, 2, 3, 4, 4, 3, 2, 1
Flag Push Up 22#
OHS 45#

Team Total Reps = 607

Time : 29:59