6 Rounds:
10 Squat Snatches
20 Pistols
15 HSPU
30 Double Unders
*If using a DB/KB, you will do half reps on right and left.
Snatch comes from the floor every time and caught in the squat every time.
Find a heavy set of 8 if you have the ability to build in weight.
If not, 15min EMOM of 8 reps on each arm if using one DB/KB.
For Time:
10-9-8–7-6-5-4-3-2-1
Deadlifts
Goblet Squats
Push Presses
If using a DB/KB:
Deadlifts can be performed with one in the middle. And push presses will be half reps on right and half on left.
If using a barbell:
Use light weight. Deadlifts will be very light because you will use the same weight for your push presses.
For Time:
100 Rounds
1 Burpee
2 Ground to Overhead
3 Sit Ups
4 Step Ups
“Finish your Workout Thursday!”
For the ground to overhead, pick your weight and object. Has to touch the ground and lock out overhead every time.
AMRAP x 5 mins
Bench Press
-rest-
AMRAP x 5 mins
Bent Over Row
-rest-
AMRAP x 5 mins
Lat Pull Over + Skull Crusher + Chest Press
THESE AMRAPS SHOULD BE LIGHT AND FAST. I am looking for a “pump” not failure. Each AMRAP will be scored separately. Keep track of your reps. AMRAP #3 is a “complex” so those 3 movements is counted as 1 rep.
AMRAP #1 and #2 can be performed with a barbell, 2 DBs/KBs or 1 DB/KB.
AMRAP #3 can only be performed with 2 DBs/KBs or 1 DB/KB.
AMRAP x 12 mins
1 R Hang Squat Clean
1 R Thruster
1 L Hang Squat Clean
1 L Thruster
2..
3..
4..
Continue adding a rep until time runs out. You must complete all reps on your right before you go to your left. No alternating.
Barbell Version:
Change rep scheme to:
2-4-6-8-10…
Add 2 reps every time instead of 1.
For Time:
3 Rounds:
25 OAA Devil Presses
50 DU
-immediately into-
5 Rounds:
10 KB Swings
10 Goblet Squats
10 Reverse Lunges
-immediately into-
3 Rounds:
25 OAA Devil Presses
50 DU
This is a single DB/KB WOD. No barbell version.
If you are not DUing:
100 SU
or
100 Mt. Climbers
No equipment modifications:
Devil Presses=Burpees
DU=Mt. Climbers
KB Swings=Push Ups
Goblet Squats=20 Air Squats
Lunges=20 Lunges(no weight)
CrossFit Wig Wag 