WODS: May 2019

3 Rounds:
15 x Hang Snatch (95/65)   [115/85]
15 x Bar Facing Burpee
*8 MIN CAP*

800m Run
30 x Deadlift (185/125)   [225/155]
30 x Muscle Up
30 x Deadlift (185/125)   [225/155]
800m Run
*19 MIN CAP*
*Sub 2:1 Ring Dip for MU*

12 MIN AMRAP:
8-6-4-2
Front Rack Lunch
1-3-5-7
HSPU      [Strict]
*15 x Burpee Box Jump Over (24/20) After Each Full Round*

*Increase Lunge Weight After Each Full Round*
M: 95/135/185/205/225
W: 65/95/125/135/155

*1 Full Round is 20 Lunges and 16 HSPU*

30 x Squat Clean Thruster (155/105)
*7 MIN CAP*

1 Mile Run
100 x Pull Up
200 x Push Up
300 x Air Squat
1 Mile Run
*Start and end with 1 mile run. Partition the pull ups, push ups, and air squats as needed. If you have a 20lb weight vest or body armor, wear it*

***9am Class Only***
***Trousdale Location Only***

21-15-9
Thruster (95/65)
Burpee Box Jump Over (24/20)
*9 MIN CAP*

Reminder: ALL Saturday 9am classes will be at Ensworth Lower/Middle School Track!

40-30-20-10
Air Squat
*12 x Hang Snatch After Each Set (24/16kg)   [32/24kg]*

*10 MIN CAP*

800m Run
60 x Deadlift (185/125)
200 x Double Under
30 x Hang Clean (135/95)
200 x Double Under
60 x Deadlift (185/125)
800m Run

*Teams of 2, Split Runs x 200m, Split Rest However*
*18 MIN CAP*

50 x Wall Ball (20/14) to 10ft
2 x Devil Press (2 x 24/16kg)
50 x Box Jump (24/20)
4 x Devil Press
50 x Hand Stand Push Up
6 x Devil Press
50 x Overhead Squat (75/55)
8 x Devil Press
50 x Bar Facing Burpee
10 x Devil Press
*21 MIN CAP*

6 Rounds:
3 x Clean (165/115)
6 x Front Squat
9 x Chest 2 Bar Pull Up
*13 MIN CAP*

E4MOM x 3
400m Run
20 x Push Jerk (135/95)
*Rest til 4:00 mark*
*12 MIN CAP*

3 Rounds:
9 x Box Jump Over (30/24)   [40/20]
12 x Hang Snatch (24/16kg)   [32/24kg]
9 x Chest 2 Bar   [BMU]
*9 MIN CAP*
*May use hands on box jump over*

20 MIN EMOM:
1 x Squat Clean & Split Jerk
*Post Heaviest Load*

Then

"Karen"
150 x Wall Ball (20/14)
*10 MIN CAP*

Last Done November 2017

18 MIN AMRAP:
30 x Snatch (45/35)   [75/55]
30 x Toes 2 Bar
30 x Snatch (75/55)   [95/65]
30 x Bar Facing Burpee
30 x Snatch (95/65)   [135/95]
30 x Toes 2 Bar
30 x Snatch (135/95)   [165/115]
30 x Bar Facing Burpee
30 x Snatch (155/105)   [205/135]
30 x Toes 2 Bar

5 Rounds:
21 x Hand Release Push Up   [HSPU]
15 x Pull Up   [C2B]
9 x Front Squat (135/95)   [185/125]
*15 MIN CAP*

400m Run
50 x Pull Up
400m Run
50 x Thruster (45/35)
*10 MIN CAP*

12 MIN AMRAP:
50ft Handstand Walk
30 x AbMat Situp (PVC)
*Sub 1:00 HS Hold for HS Walk*

3 Rounds:
10 x Front Squat (225/155)
10 x Ring Muscle Up
15 x Burpee Box Jump Over (24/20)
*Run 200m every time you break up the front squats or muscle ups*

21-15-9
Power Clean (135/95)
Ring Dip
*9 MIN CAP*

Last Done 31 MAR 2015

10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)   [275/185]
1-2-3-4-5-6-7-8-9-10
Handstand Push Up   [Strict]
*12 MIN CAP*

12 Rounds:
3 x Snatch
6 x Bar Facing Burpee
5 x Pull Up > Chest 2 Bar > Bar Muscle Up
*Go up in weight and skill every 4 rounds*
*16 MIN CAP*
Men: 95/135/155   [135/165/185]
Women: 65/85/105   [95/115/125]

400m Run
30 x Deadlift (185/125)   [225/155]
40 x Wall Ball (20/14)

600m Run
20 x Deadlift (225/155)   [275/185]
30 x Wall Ball

800m Run
10 x Deadlift (255/165)   [315/205]
20 x Wall Ball

*21 MIN CAP*

15-12-9
Squat Clean (155/105)   [185/125]
Ring Muscle Up
*Sub 2 x Ring Dip for Muscle Up*
*12 MIN CAP*