Open WOD 16.3
7 min AMRAP:
10 Power Snatch (55/75)
3 BMU

Post WOD:
10-10-10-10 Double DB Bench Press

WOD:
6 RFT:
10 Double DB Squats (35/50)
200m Run

Post WOD:
Core Work

STRENGTH:
12-12-12-12 Double DB DL

WOD:
For Time:
30 Double DB Snatch (35/50)
75 C2B
30 Double DB Snatch (35/50)

STRENGTH:
12 min EMOM: 1 Squat Clean & Jerk

WOD:
9 min AMRAP:
Ascending Ladder: 3/3, 6/6, 9/9...
Front Squats (95/135)
T2B

TEAM WOD:
40 minutes: Max Meter Row in Teams of 3

WOD:
3 RFT:
12 Burpee Box Jumps (20/24")
15 Hang Power Cleans (65/95)
18 S2OH (65/95)
55 DU

WOD:
10 min AMRAP:
10 Double DB Power Clean (35/50)
50' Double DB Lunge (35/50)
200m Run

Post WOD
Strict HSPU Work

STRENGTH:
1 Power Snatch
1 Squat Snatch

WOD:
For Time:
15 Power Snatch (95/135)
15 Bar MU
100' HSW
15 C2B
15 Squat Snatch (95/135)

STRENGTH:
Barbell Complex:
1 Power Clean
1 Thruster
1 Hang Squat Clean
3 Jerks

WOD:
3 RFT:
25 WB (14/20, 9/10')
50 DU

Good Luck to all of our i1uvit Athletes competing at the CanWest Games this weekend!

WOD:
For Time:
12-9-6-3
Ring MU
DL (185/275)

WOD:
2 Rounds for Max Reps: 2:30 Work, :30 Transition/Rest
Thrusters (65/95)
Ab Mat Situps
Rope Climbs
Box Jumps (20/24")

STRENGTH:
Front Squat: 6-5-4-3-2-1

WOD:
For Time:
2:00 Max Assault Bike Cals
300m Run

WOD:
7 RFT:
7 Snatch (Rx: 65/95, Comp: 95/135)
7 Strict Pullups
7 HSPU

STRENGTH:
8 min DB Complex EMOM:
1 DB Snatch R
1 DB Thruster R
1 DB Snatch L
1 DB Thruster L

WOD:
5 RFT:
300m Run
16 Double DB Box Step Overs (20/24', 35/50#)

STRENGTH:
3-3-3-3 Re-Grip Deadlift

WOD:
10 Min AMRAP:
10 Deadlift (135/205)
7 C2B
7 T2B