April 2018

Weightlifting/Gymnastics Conditioning, Long-Duration

“Dirty Deeds”- Scaled WOD

For Time:
2 Rounds:
6 Power Snatch
6 Front Squats
6 Pull-ups

Weightlifting Strength Re-Test for Progress

Shoulder, Bench, or Push Press- to 1RM.
5–5–3–3-1–1–1–1–1

Tri-Modal Conditioning, Long- Duration

“Y. ANNA”

One round for max reps:
2:00 work, 1:00 rest between:
1.) Row for Meters
2.) Russian Swings w/ KB
3.) Calories Row
4.) Sit-ups
5.) Goblet Squats w/ KB
6.) Box step-ups
7.) Hand Walk over KB

Weightlifting Strength Re-Test for Progress

Back or Front Squat to 1RM.
5–5–3–3-1–1–1–1–1

Weightlifting Strength Re-Test for Progress

Power or Squat Clean to 1RM.
5–3–3–1–1–1–1–1