Category: WODs

12 RFT (Partner WOD)

8 Hang Snatch (115/85)
8 Burpee Box Overs (24/20)
8 Thrusters (115/85)

*Partners Alt. Movements
*24 min Time Cap
*Modify as Needed

8 sets:
1 Clean +3 Front Squats
(all sets 80%+ of Clean)

15 mins Handstand walk/Hold/Position skill work

For time:

10 Single arm DB Push Press (50/35)
20 Double Unders

20 Single Arm Push Press
40 DU

30 Single Arm Push Press
60 DU

40 Single Arm Push Press
80 DU

* alt arms every 5 reps

*12min Time Cap

*Modify as needed

“Nancy”

5RFT
400m Run
15 Overhead Squats (95/65)
*Modify as needed

8min EMOM:
1 Power Snatch + 1 Squat Snatch (65-75% of Power Snatch)

3 Partner Team:
18min AMRAP:

Athlete #1: Max Cal Row

Athlete #2: AMRAP: 10 Pull-ups, 10 Slamballs (30/20), 10 Walking Overhead Lunges with slam ball

Athlete #3: Max Cal Assault Bike

*Modify as Needed
* Athletes will rotate every 2mins
*3 Scores (Athletes will pick up in AMRAP where prior athlete ends)