Squat-Dead-Smash-up

Monday’s WOD 

  1. Squat-Dead-Smash-up

with a running clock

  • Min 1: 3 Back Squats, 120/80
  • Min 2: 3 Dead Lifts, 120/80
  • Min 3: 4 Back Squats, 115/75
  • Min 4: 4 Dead Lifts, 115/75
  • Min 5: 5 Back Squats, 110/70
  • Min 6: 5 Dead Lifts, 110/70
  • Min 7: 6 Back Squats, 100/60
  • Min 8: 6 Dead Lifts, 100/60
  • Min 9: 7 Back Squats, 95/55
  • Min 10: 7 Dead Lifts, 95/55
  • Min 11: 8 Back Squats, 85/45
  • Min 12: 8 Dead Lifts, 85/45
  • -All Squats and Deads must be unbroken.
  1. For time:

21-15-9

  • C2B
  • TTB
  • Push Ups

The Basics

Saturday’s WOD

Teams of 3

#1 does: Wod #1

500m – row
40 – air squats
30 – sit ups
20 – push ups
10 – pull ups

#2 holds 16kg kb in front rack

#3 holds 32kg kb in front rack

Once #1 finishes WOD1 he/she hold the 32kg kb and #2 moves to WOD1, #3 moves to 16kg kb and waits for his/her turn at WOD1. If anyone holding the kb drops from front rack, the member doing WOD1 must stop working and wait till all members are in front rack again.

Jerk

Thursday’s WOD

  1. Jerks 2X;
    A. 1 Heavy Push Jerk from Back Rack
    B. 1 Heavy Split Jerk from Back Rack
    C. 1 Heavy Push Jerk from Front Rack
    D. 1 Heavy Split Jerk from Front Rack
  1. EMOMx15
    5 rounds of:
    Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in #1
    Min 2 – :45 second hollow hold
    Min 3 – 5 MU
  1. Max DU’s in 3min

 

Snatch & Clean

Wednesday’s WOD

  1. Squat Snatch
    EMOMx15
    3 rounds of:
  • min 1 – 30kg under 1RM
  • min 2 – 25kg under 1RM
  • min 3 – 20kg under 1RM
  • min 4 – 15kg under 1RM
  • min 5 – 10kg under 1RM
  1. For time:
  • 30-20-10 Power Cleans, 60/40
  • 15-10-5 Strict HSPU

1RM Bench

Tuesday’s WOD 

  1. Bench

Climbing:

  • 1 x 8
  • 1 x 6
  • 1 x 4
  • 1 RM
  1. For time:
  • 10-9-8-7-6-5-4-3-2-1 Front Squat, 70/50
  • 200m Run after every round.

Team FGB style

Saturday’s WOD

In teams of 4, complete 5-min AMRAP at each station:

  • Team Ktb 32/24
  • Team Tire Flips
  • Team Pull Ups
  • Team Sled Pushes
  • Team Rope Climbs
  • Team Partner Carries

There will be 2 minutes between each station to rest and write your team’s score on the white board.