Strength:

10 min work to heavy Squat Snatch

W.O.D.

For Time:

- 100 DU (Scale: 200 SU)

- 10 Squat Snatch (RX 85/125)  (Comp 105/155)

- 80 DU (Scale: 160 SU)

- 8 Squat Snatch (RX 85/125)  (Comp 105/155)

- 60 DU (Scale: 120 SU)

- 6 Squat Snatch (RX 85/125)  (Comp 105/155)

- 40 DU (Scale: 80 SU)

- 4 Squat Snatch (RX 85/125)  (Comp 105/155)

- 20 DU (Scale: 40 SU)

- 2 Squat Snatch (RX 85/125)  (Comp 105/155)

     

For Time:

500m Row Buy-In

15-12-9-6-3

- Ring Dip (Scale: Box Dips)

- Hang Power Clean (Rx: 95/135)

Chipper

- 800m Run

- 40 KB Swing (35/53)

- 30 C2B

- 20 Alt Pistol (Scale: 60 Air Squats)

- 15m Handstand Walk (Scale 1: 1 min cumulative handstand hold against wall, Scale 2: 1 min cumulative plank hold)

Strict Press: 5-4-3-3-2-2

W.O.D.

2 RFT

- 50 WB (14/20) 10' line for comp ladies)

- 30 T2B

- 10 HSPU

- 5 MU (Scale 1: 5 Bar MU, Scale 2: 5 Strict Pull ups)

DL Strength 5-5-5-5-5 (Increasing load)

W.O.D.

7 min AMRAP

- 15 DL (135/185)

- 15 BJ (20/24)

- 15 Pull Ups

     

W.O.D.

5 min AMRAP: - 1 Rope Climb (Scale: 3 anchored) - 10 V-Ups

1 min rest THEN

5 min AMRAP: - 20 KB Swing (RX: 35/53, Comp: 53/70) - 10 Alt Pistols (Scale: 30 air squats)

1 min rest THEN

5 min AMRAP: - 20 WB (14/20) Comp ladies to 10’ line - 10 HR Push Up

1 min rest THEN

5 min AMRAP: - 20 Cal Row - 10 Thrusters (Rx: 70/100)

     

W.O.D.

14 min AMRAP:

- 1 HR/rig touch Burpee

- 1 Pull up

- 1 T2B

- 2 HR/rig touch Burpee

- 2 Pull up

- 2 T2B

- 3 HR/rig touch Burpee

- 3 Pull up

- 3 T2B

Go as far as you can go!

Front Squat: 5-5-5-5-5

[caption id="attachment_6381" align="alignright" width="225"] Team "Muscles & Mascara" tackle Tough Mudder in September 2014[/caption]

W.O.D.

TABATA: :20 on/:10 off x8

- Front Squat: 55/75

                         

4 sets of max rep strict ring dips (2 min rest)

W.O.D.

For Time:

- 20 Snatch 65/95

- 15 BJ 20/24

- 15 Snatch 95/135

- 15 BJ 20/24

- 10 Snatch 115/165

- 15 BJ 20/24

WOD: If you cannot perform all 3 loads as Rx, the scale will to be climb as high as you can with the Rx loads, and finish the WOD at that same weight.

   

4 sets of max rep strict pull ups (2 min rest)

W.O.D.

4 RFT:

- 10 C&J (105/155)

- 200m Run

W.O.D.

2 Rounds of 2 min max rep 1 min Rest.

- Calorie Row

1 min Rest

- Rope Climb

1 min Rest

- Alternating Pistol

1 min Rest

- HSPU

1 min Rest

     

W.O.D.

21-15-9:

- Wall Ball (14/20) *Ladies comp to the 10' LIne

- S2OH (75/115)

- Sumo Dead Lift High Pull (75/115)

 

Partner WOD

For Time:

3 Mile Run (I go/You go, 400’s only)

W.O.D.

20 min AMRAP:

- 9 T2B

- 12 Snatch (55/75)

- 15 Box Jump (20/24)

*If you have Ring MU’s, you will be doing them in this WOD.  This will be explained in class.

 

15 min to find 1RM Dead Lift 15 min to find 1RM Back Squat

W.O.D.

5 min AMRAP:

- Squat Clean (110/165)