Strength
Hang Snatch:
- 3-3-3-3-3
Conditioning
- Tabata L-Sit hold
- Tabata Handstand hold
- Tabata Dead hang
- Tabata Air squat
The Tabata intervals are 20 seconds of work followed by 10 seconds of rest for 8 intervals
Skill
Handstand Shoulder Taps:
- 4x5 Each Arm
- 30-45 seconds Handstand Hold if unable to do Shoulder Taps
WOD
5 minute AMRAP (x3)
- 5 Hang Snatches (Rx: 115#/75#, L2: 95#/65#, L3: 75#/55#)
- 10 Chest to Bars (L2: Pull-ups, L3: Banded Pull-ups)
- 20 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
*Rest 3 minutes*
Total time = 21 minutes
Strength
Back Squat:
- 2x5 @ 75%
- 2x3 @ 80%
- 2x1 @ 85%
WOD
3 Rounds for time:
- 21 Pull-ups (L2: Banded Pull-ups)
- 15 Dips (Rings or Box)
- 9 Hang Snatches (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
Strength
Hang Snatch:
- 2x5 @ 70%
- 1x3 @ 75%
- 1x1 @ 85%
WOD
3 Rounds for time:
- 25 Toes to Bar (L2: Knees to Elbows, L3: Knee Raises)
- 75 Double Unders (L2: Double Under Attempts, L3: Singles)
Strength
Hang Snatch:
- 3x5 @ 65%
- Complete 5 reps every 2 minutes
WOD
5-4-3-2-1-2-3-4-5:
- Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- Row (500m-400m-300m…)
- Sprawls
Cool Down
- Supermans x10
- Hollow Rocks x10
x3
Partner WOD
30 Minute AMRAP:
- Buy in: 800m (Run together)
Then:
- 40 Jumping Lunges
- 40 Pull-ups (L2: Banded Pull-ups)
- 100m Broad Jump
- 20 Dips (Rings or Box)
- 20 Hang Snatches (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
Clean Grip Deadlift
2 Reps at 80% of 1 RM
1 Rep at 95% of 1 RM
2 Reps at 85% of 1 RM
2 Reps at 80% of 1 RM
4 Rounds For Time
5 Hang Snatch (Rx: 95/65, L2: 65/45)
100m Sprint
VETERANS DAY. 10-11 AM WOD ONLY
“Three Wise Man “
Three AMRAPs in 16 minutes
AMRAP in 4 minutes
5 Hang Squat Snatch (135/95 lb)
10 Bar-Facing Burpees
Rest 2 minutes
Then, AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups
Rest 2 minutes
Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lbs)
Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three parts.
Scaling
Rx weights are shown above
The “Scaled” version uses a 95/65 lb barbell
The “Elite” version uses a 185/135 lb barbell
Hang Snatch 4 x 3 (75% of 1 RM)
2000m Row For Time
At 1-Minute mark, begin Death by Thrusters (Rx: 95/65)
Athletes will begin row with a running clock. At the 1-minute mark, get off the rower, do 1 Thruster, and resume rowing until the 2-minute Mark. Do 2 Thrusters, row until the 3-minute mark, do 3 Thrusters, etc. Until the 2K Row is complete - or until you can no longer continue. If an athlete cannot get back on the rower in the minute after doing thrusters, their workour is over and score is total distance rowed to that point.
Hang Snatch 4 x 3 (70% of 1 RM)
For Time
- 100 Toes-to-Bar
*Each time you come off the bar:
- 5 Squat Cleans (Rx: 135/95)
Hang Snatch - 4 x 3 (65% of 1 RM)
Partner WOD For Time
In Teams of 2, Build to a 4000m Row.
- Switch every 500m
- Partner not rowing must hold a plate over head. (45/25) If plate is dropped, rowing must stop.
Hang snatch: 4 sets of 2 @ 80% of 1RM
30-20-10:
- Alternating dumbbell snatch 35/20
- Wallball 20/14
- 800 meter run
9-15-21:
- Toes-to-bar (L2 Knee 2 Elbow)
- Handstand pushups (L2 5 Wall Walks)
Hang Snatch: Build to a moderate triple
"Jackie"
For time:
- Row 1000 meters
- 50 Thrusters (45/35)
- 30 Pullups (L2: Strict Banded)
