Shoulder Pads
Ascending Ladder for 8 Minutes
3 Strict Press 75/55, 100m Run
6 Strict Press 75/55, 100m Run
9 Strict Press 75/55, 100m Run
…
*record total strict press completed
Partner WOD
40 Minute Time Cap
800 Meter Team Med Ball Run 20/14
60/40 Calorie Row or Bike
60 Box Jump Overs 24/20
50 Overhead Squats 95/65
50 Hang Power Snatches 95/65
50 Overhead Squats 95/65
60 Box Jump Overs 24/20
60/40 Calorie Row or Bike
800 Meter Team Med Ball Run 20/14
Steam Roller
20 Minute Cap
25/18 Bike or Row, 25 Abmat Sit-ups, 2 Deadlifts
25/18 Bike or Row, 25 Abmat Sit-ups, 4 Deadlifts
25/18 Bike or Row, 25 Abmat Sit-ups, 6 Deadlifts
25/18 Bike or Row, 25 Abmat Sit-ups, 8 Deadlifts
25/18 Bike or Row, 25 Abmat Sit-ups, 10 Deadlifts
RX: 225/155
RX+: 275/185
Partner WOD
40 Minute Time Cap
4 Rounds
400m Run
20 Clean and Jerk 115/75
200m Run
20 Pull-ups
100m Run
20 Back Squats (from ground) 115/75
RX+ 135/95 and C2B Pull-ups
Beginner WOD (Individual)
20 Minute Time Cap
2 Rounds
200m Run
20 Push Press 75/55
100m Run
20 HR Push-ups
100m Run
20 Air Squats
15 minutes to complete
The jerk dip squat is a partial jerk exercise to strengthen the dip position and movement.
https://www.catalystathletics.com/exercise/194/Jerk-Dip-Squat/
Snack Bar
20 Minute Cap
3 Rounds
400 Meter Run
10 Power Cleans 155/105
500/400 Meter Row
10 Push Jerks 155/105
– On the Power Cleans, pick an approach that you see yourself sticking to across all rounds. If you see yourself being faster with quick singles later on, let’s do that from the beginning.
Go a little bit slower on the rower if that means being able to go unbroken on the Jerks
The same goes for the run – find a speed that allows you to attack the Power Cleans
5 Rounds
Push Press 95/65 (12 seconds)
Behind Neck Strict Press w/ PVC (48 seconds) – Active Recovery – Slow, Continuous Movement
you may vary grip width but be sure to lock out elbows each rep
score is total number of push press completed
https://www.catalystathletics.com/exercise/186/Halting-Snatch-Deadlift/
15 Minute Time Cap
5 Rounds
10 Power Snatches 95/65
10 Box Jump Overs 24/20
RX+: 115/85 and 30/24 Box Jump
WOD last completed on 8/9
5 Rounds:
12 Seconds Hip Power Snatch
-Recommended Load: 65/45lbs
-max effort; minimum 6 reps/round
-scaling option: load
48 Seconds Strict Muscle Snatch w/PVC
-muscle snatch from standing position (NO dip; ALL arms)
-Active Recovery – Slow, Continuous Movement (No Stopping)
.
*NO Rest Between Reps or Rounds
record total number of hip power snatches
15 minutes to complete
base percentage off snatch
Taco Bell
9 Minute AMRAP
35 Double Unders
25 Air Squats
15 Kettlebell Swings 53/35
5 Rounds
1) Power Clean & Push Jerk (15 Seconds)
-Recommend Load: 115/80lbs
-Max Effort – Minimum 6 Reps/Round
-scaling option: load
2) Sumo Deadlift High Pull w/Bar (45 Seconds)
-Recommended Load: 45/35lbs
-Active Recovery – Slow, Continuous Movement (No Stopping)
-Scaling Option: Load
*No rest between reps or rounds
*Total Time: 5 minutes
score is total number of Power Clean and Push Jerks
Krabby Patty
15 Minute Cap
1k Row
30 Power Snatches 115/85
1k Row
Partner WOD
35 Min Cap
30 Cal Row or Bike
50 Wall Balls 20/14
40 Power Cleans 135/95
30 Cal Row or Bike
50 Wall Balls 20/14
30 Power Cleans 155/105
30 Cal Row or Bike
50 Wall Balls 20/14
20 Power Cleans 185/125
this is a strict press
Rocket Power
12 Minute AMRAP
24 Jumping Lunges
16 Hang Power Cleans 95/65
8 Strict Press 95/65
RX+ 135/95
to perform RX+ you should be able to complete a full set of 8 reps fresh at 135/95
OPTIONAL
5 Rounds
1) Burpees (12 Seconds)
-Max Effort – Minimum 5 reps/round
-Scaling option: Burpee Kicback
2) Squat Jumps (48 Seconds)
-Full depth squat jump
-Arms clapping overhead at peak of each jump
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes
Record total # of burpees completed
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