WOD

Olympic Lifting
Take 15:00 minutes to Find a 1RM Snatch

Conditioning
4 Sets, For Max Calories
2:00 minute AMRAP, 1:00 minute Rest
12 Alternating Dumbbell Hang Snatch
12 Single Dumbbell Step-Overs 24/20”
-Max Calorie Echo Bike in the Remaining Time

Load: 50/35lb, 22.5/15kg

Score = Total Reps (Calories + Dumbbell Reps)

Conditioning
15:00 minute EMOM: For Completion
Minute 1: 15-12-9-6-3 Deadlifts
Minute 2: 10/8 Strict Pull-Ups
Minute 3: 75 Double Unders

Barbell Loads: 50-55-65-70-75%

Optional Finisher
10 Sets For Time
15/10 Unbroken Push-Ups

Rest as needed

Level 2:
10 Sets x Unbroken Reps
Rest 1:00 minute between sets

Level 1:
10:00 minute EMOM
5-10 Elevated or Band Assisted Push-Ups

Rules: Reps unbroken, while maintaining a plank position (no down dog)

SunDay FunDay!!!
40:00 minute EMOM
Minute 1: 1/1 Turkish Get-Up
Minute 2: 10 Bench Press
Minute 3: 16 Kettlebell Plank Pull-throughs
Minute 4: Max Calorie Ski Erg
Minute 5: Rest

Load: Choice
Suggested
KB: 53/35lb, 24/16kg
Barbell: 135/95lb, 61/43kg

Partner Workout!!! 👬👭👫
Buy-in: 80 Wallballs
60 Strict Press (95/65)
40 Sit-ups
400m run/per partner (I go, you go)
60 Push Press (115/75)
40 sit-ups
400m run per partner
60 Push Jerk (135/95)
40 sit-ups
400m run per partner
Cash-out: 80 Wallballs

Time Domain – 32:00 – 36:00
Time Cap – 38:00

Strength
Take 20:00 to find your 1 rep max Deadlift

Conditioning
12 minute AMRAP
2 Dual Dumbbell Deadlifts
2 Dual Dumbbell Box Step-overs
30 Double Unders
4 Dual Dumbbell Deadlifts
4 Dual Dumbbell Box Step-overs
30 Double unders
6 Dual Dumbbell Deadlifts
6 Dual Dumbbell Box Step-overs
30 Double Unders

8,10, 12, 14, etc…

Conditioning
10 Rounds for Time
1 Rope Climb 15ft
5m (15ft) Handstand Walk
7/5 Strict Pull-Ups
50ft Farmer’s Carry 53/35lb, 24/16kg
Rest 1:00 minute after every 2 Rounds

Time Domain: 19:00-24:00 (Including rest time)
Time Cap: 27 minutes

Strength
6 sets every 2:00
3 Overhead Squats

*Build to a moderate heavy weight

Conditioning
“Nancy”
5 Rounds for Time
400m Run
15 Overhead Squats (95/65)

Time Domain: 11:00 – 15:00
Time Cap: 17:00

Gymnastics Skills
10:00 minute EMOM
Unbroken Toe to Bar Test

Quarterfinals athletes: Keep volume minimal and just work on quality linked sets of 5-7 reps

Conditioning
10:00 minute AMRAP
20/15 Calorie Row
20 Russian Kettlebell Swings
20/15 Push-Ups

Marathon Monday – Partner Workout
AMRAP 26:20
4 Squat Clean and Jerks (185/135)
15 Chest-to-bar pull-ups
13 Burpee Lateral Jumps

*One partner works on the AMRAP while the other partner accumulates max calories on the Bike Erg; Switch as needed

In memory of the victims of the Marathon finish line bombing.

Krystle Marie Campbell, a 29-year old restaurant manager from Medford, MA was killed by the first bomb.

Lu Lingzi, 23-year old Chinese national and Boston University statistics graduate student from Shenyang, Liaoning and 8-year old Martin William Richard from the Dorchester neighborhood of Boston were killed by the second bomb.

Sean A. Collier, 27 years old, was ambushed by the bombers as he sat in his police car on April 18, at about 10:48 p.m. He was an MIT police officer, and had been with the Somerville Auxiliary Police Department from 2006 – 2009. He died from multiple gunshot wounds.

Conditioning
3 rounds:
200m run
10 Kipping Handstand Push-ups
10 Air squats
10 Straight leg sit-ups

2 rounds:
400m run
10 strict Handstand Push-ups
10 Dumbbell goblet squats
10 V-ups

1 round:
800m run
10 wall facing handstand push-ups (Kip or strict)
10 Dual DB front rack squats
10 toes to bar

Time domain: 22 – 24, Time cap: 26