E.M.O.M

- 10 min EMOM: 3 Snatch Grip DL to Triple Extension (At about 110% of your snatch max)

 

W.O.D.

For Time:

- 30 Hang Squat Snatch (Rx: 55/75, Comp: 75/115)

- 30 Overhead Squat (Rx: 55/75, Comp: 75/115)

           

W.O.D.

"Annie"

50-40-30-20-10

-DU

- Ab Mat Sit Ups

1 Min Rest

"Reverse Annie:"

10-20-30-40-50

- DU

- Ab Mat Sit Ups

       

W.O.D.

12 min Chipper:

- 40 C2B

- 40 Push Press (Rx: 45/65, Comp: 75/115)

- 40 Pull ups

- 40 Push Jerk *Add Plate to Bar (Rx: 65/95, Comp: 105/165)

- Max Rep Cleans (Rx: 65/95, Comp: 105/165)

           

W.O.D.

"12.2"

10 min AMRAP:

Proceed through the sequence below:

- 30 Snatch (45/75)

- 30 Snatch (75/135)

- 30 Snatch (100/165)

- Max Reps Snatch (120/210)

         

Strength:

12 min to find 1 Rep Max Thruster

 

W.O.D.

12 min AMRAP:

- 12 T2B

- 9 Thrusters (65/95)

- 6 Pistols (12 walking lunge steps)

       

W.O.D.

4 min AMRAP

- Max Rep MU (Scale 1: BMU, Scale 2: Strict C2B)

 

2 min Rest

 

4 min AMRAP

- Max Rep HSPU

 

2 min Rest

 

4 min AMRAP

- Max rep C2B (If you scaled the MU to Strict C2B, Scale here to Pull Ups)

 

2 min Rest

 

4 min AMRAP

- Max Rep RD (Scale: Box Dips)

 

*Score for WOD is total reps completed

       

DL 6-5-4-3-3-3-3 For Time - Three 50m Prowler Pushes (Rest as needed after each) (Weight is TBA) *Score is total time in seconds of all 3 rounds

W.O.D.

[caption id="attachment_6628" align="alignright" width="400"] Future athletes getting their row on during the "Battle to Paddle" (Photo credit Niceto Amor Canete - All Rights Reserved)[/caption]

"Fight Gone Bad"

Max Reps in 3 Rounds:

- 1 min Wall Ball (14/20)

- 1 min SDLHP (55/75)

- 1 min Box Jump (20)

- 1 min Push Press (55/75)

- 1 min Row (Calories)

- 1 min Rest

*Rolling Clock

         

Hang Squat Clean 5-5-4-4-3-3-2-2

 

W.O.D.

4 RFT:

- 10 Cleans (Rx: 65/95, Comp: 95/135)

- 8 Front Squat (Rx: 65/95, Comp: 95/135)

- 6 Hang Cleans (Rx: 65/95, Comp: 95/135)

- 4 Front Squat (Rx: 65/95, Comp: 95/135)

       

Conditioning:

12 Min E3MOM: 400m Run

 

W.O.D.

For Time:

- 800m Run

- 21 KB Swing (35/35)

- 21 Box Jumps (Rx: 20/24, Comp: 24/30)

- 600m Run

- 15 KB Swing (35/35)

- 15 Box Jumps (Rx: 20/24, Comp: 24/30)

- 400m Run

- 9 KB Swing (35/35)

- 9 Box Jumps (Rx: 20/24, Comp: 24/30)

     

Strength:

[caption id="attachment_6618" align="alignright" width="300"] Kirby & partner at Battle to Paddle[/caption]

For Time: - 50 Cal Row - 50 Front Rack Walking Lunge Steps (75/115) - 100m KB Farmer Carry (35/53) - 100m KB Waiter Carry (35/53)              

Strength/Skill:

[caption id="attachment_6614" align="alignright" width="400"] MaKenna competing in teens division at Battle to Paddle.[/caption]

24 Min EMOM:

Min 1: 5-8 Kip Swings on the rings

Min 2: 20-30 sec Handstand Hold

Min 3: 5-8 Strict T2B (Scale: V-Ups)

Min 4: 20-30 Ring Support Hold (Work to hold L position with legs)

W.O.D.

5 min AMRAP:

- 5 Bar MU (Scale: 5 Strict C2B)

- 10 Rig Touch Burpees

       

Bear Complex: 5-4-3-2-1-1-1

[caption id="attachment_6610" align="alignright" width="400"] The "Battle to Paddle" was a huge success and thanks to all who competed and made it a great day![/caption]  

W.O.D.

6 Min AMRAP:

- 5 Bear Complex (RX: 65/95)

- 65 DU

           

W.O.D.

12 Min to complete the following:

"Jackie:"

- 1,000m Row

- 50 Thrusters (35/45)

- 30 Pull Ups

 

AMRAP in the remaining time of Burpees onto a 25# plate

           

W.O.D.

2 RFT:

- 30 BJ (RX: 20/24)

- 30 KB Swing (RX: 35/53)

- 30 KB Single Arm Overhead Walking Lunges (15 on R/15 on L) (RX: 35/53)

- 30 Ab Mat Sit Ups