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Siteplicity
Skill: Hand Stand Pushups (HSPU) WOD: For time: 30-20-10: Deadlifts (185/135/25) Box Jumps (24″/20″) Directly Into… 10-20-30: Row Calories 5-10-15 HSPU
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Strength: Power Snatch 8 MIN EMOM 2 reps every min on the min. add weight or stay the same WOD: On the 4:00 min x 5 Rounds: 20/17/14 Calorie Assault Bike 10 Lateral Barbell Burpees 5 Power Snatches (135/95/65) *Record your times for each round, with your final score being the slowest of the 5...
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WOD: For Time: 21 Front Squats (135/95/65) 42 Alternating Dumbbell Snatches (50/35/25) 50 Double Unders 15 Front Squats (135/95) 30 Alternating Dumbbell Snatches (50/35) 50 Double Unders 9 Front Squats (135/95) 18 Alternating Dumbbell Snatches (50/35) 50 Double Unders
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Strength: Power Clean and Jerk (20 min to work to a heavy single) WOD: For time: 15-12-9-6-3: Burpee Box Jumps (24″/20″/16″) Power Clean and Jerks (135/95/65)
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Strength: Deadlift 10 MIN EMOM 5 Deadlifts (80% of 1rm) every min on the min WOD: 3 rounds for time: 15 Cal Bike 15 Pushups 15 TTB 15 Pullups
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Strength: Back Squat 3×5 Add weight or stick to one weight the whole time WOD: 16 MIN AMRAP 16 Wallballs (20/14/10) 16 Hang Power Snatches (75/55/45) 16 Lateral Barbell Burpees 16 Overhead Squats (75/55/45) 16/13/10 Calorie Row
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WOD: Bear Complex 5 rounds for load Complete 7 unbroken sets of this complex: Power Clean Front Squat Push Press Back Squat Second Push Press *Spend 25 mins finding 1 final heavy unbroken complex * Work as a class. Rest 2:00 mins between sets *The bar must touch the ground at the start of each sequence...
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