Category: WOD

BENCH PRESS Every 2:00 x 6 sets: 10-10-8-8-6-6 *Build to a moderate weight. "BANGERS & MASH" 6 Rounds:  3 Push Press  3 Front Squats  3 Box Jumps  30/21 Calorie Echo Bike 4 Rounds: 3 Push Press 3 Front Squats  3 Box Jumps 30/21 Calorie Echo Bike 2 Rounds:  3 Push Press...

MASTER OF NONE For Time: 60/45 Calorie Row  45 Chin Over the Bar Pull-ups 30 Deadlifts 15 Bar-Facing Burpees MIDLINE 3 sets or until the end of class, for quality: 20 Pausing GHD Hip Extensions  20 Pausing Banded Glute Bridges  0:30 Side Plank Each Side *Rest as Needed Between Sets.

SNATCH 3 sets of:Snatch Press from Receiving x 5 reps5 sets of:Snatch Balance x 2 reps*Build to moderate weight.7 sets of:Squat Snatch x 1 rep

"CRASH LANDING" 10 rounds for time:1 Round of "Nate"200 Meter Run3 Clusters1 Round of "Nate"2 Ring Muscle-Ups4 Kipping Handstand Pushups8 Kettlebell SwingsTIME CAP - 30:00

"LIGHTSABER" For Time:10/8 Calorie Echo Bike, 21 Power Snatches10/8 Calorie Echo Bike, 18 Power Snatches10/8 Calorie Echo Bike, 15 Power Snatches10/8 Calorie Echo Bike, 12 Power Snatches10/8 Calorie Echo Bike, 9 Power Snatches10/8 Calorie Echo Bike, 6 Power Snatches10/8 Calorie Echo Bike, 3 Power SnatchesTIME CAP - 15:00 ROW CONDITIONING...

BENCH PRESS Every 2:00 x 5 sets:5 Bench Presses*Build to a heavy weight for the day. "THE WILD SIDE" For Time:15 Wall Walks*At the top of every minute, complete 4 Box Jump OversTIME CAP - 10:00

PAUSE FRONT SQUAT On the Minute x 10: 2 Pause Front Squats *Pause at the bottom of the squat for 2 seconds. *Build to a moderate weight for the day. "FOUR TWENTY" AMRAP 4:  21/15 Calorie Row 21 Toes to Bar  21 Front Squats —Rest 4 Minutes— AMRAP 4:  15/12...

"ON THE GO" For time: 30/24 Calorie Echo Bike 120 Double Unders 30/24 Calorie Echo Bike On the Minute [Starting at 0:00]:  7 Deadlifts BODY ARMOUR 3 Giant Sets: 10 Single Legged Romanian Kettlebell Deadlifts (5 Each Leg) :20-:30s Second Supinated Grip Dead Hang 1:00 Handstand Walk Practice *Rest as...

SNATCH COMPLEX Every 2:00 x 5 sets: 1 Power Snatch 1 Overhead Squat 1 Snatch Balance 1 Hang Squat Snatch  "THE AMANDA SHOW" For time: 1 mile run -Directly into- "Amanda" 9-7-5 Ring Muscle-Ups Squat Snatches