Explosive Strength
Warm-up
WOD #1
“A Hero and His Lady”
12min AMRAP
1RD “Chelsea” + 1RD “DT”
5 Pull Ups + 10 Push + 15 Squats
12 Deadlifts (155,105)
9 Hang Power Cleans (155,105)
6 Push Jerks (155,105)
**Score Rounds + Reps
At 18min start WOD #2
1RD “Chelsea” + 1RD “DT”
5 Pull Ups + 10 Push + 15 Squats
12 Deadlifts (155,105)
9 Hang Power Cleans (155,105)
6 Push Jerks (155,105)
**Score Rounds + Reps
At 18min start WOD #2
WOD #2
“The Dude”
4 Rounds
3 Squat Cleans (155,115)
15 KB Swings (55,35)
45 Dubs (x3)
At 35min start WOD #3
3 Squat Cleans (155,115)
15 KB Swings (55,35)
45 Dubs (x3)
At 35min start WOD #3
WOD #3
“Dudette”
Every 2min for as long as possible
250m Row
8 Power Snatches (95,65)
**250m = 1 rep
250m Row
8 Power Snatches (95,65)
**250m = 1 rep
5 Pull Ups
10 Sit Ups
15 Walking Lunges