The Light

WOD: 18min AMRAP

Min 0-5:59

1 Squat Snatch + 1 Hang Squat Snatch 155/110

1 Ring MU + 1 Dip*


Min 6-11:59min

2 Squat Snatch + 1 Hang Squat Snatch

2 Ring MU + 1 Dip**


Min 12-18min

2 Squat Snatch + 2 Hang Squat Snatch

2 Ring MU + 2 Dip



*Scale with 2 C2B Pull up + 2 Dips

**Scale with 3 C2B + 2 Dips

***Scale with 3 SCB + 3 Dips

 

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Okie Dokie

S/S

Power Clean + Front Squat

  • work up to a single above WOD weight
  • Progression
  • 2 Power Cleans from position 1, 2 and 3
  • 2 Power Clean + 2 Front Squat from each position


FT

50 Wall ball 20/14

40 Deadlift 185/125

30 Front Squat

20 Power Clean

10 Barbell Front Rack lunges*

*5 steps on each leg


Sub 13min

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Pull Baby

S/S

Squat Clean - progression

2 Power Clean + 1 Front Squat from each position 1,2 and 3  (BB)

1 Power clean + 1 Squat Clean from each position 1,2 and 3  (add weight)

2 Squat Clean from each position 1,2 and 3 (add weight)

 

Pull up

3 Scap Pull up + 1 Strict Pull up

2 Scap Pull up + 2 Strict Pull up

1 Scap pull up + 3 Strict Pull up

 

WOD:

21-15-9

Squat Clean 135/95

Strict Pull up

-sub 12min

 

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