## 7/25

Every Minute on the Minute for 5 Minutes:

3 Hang Squat Cleans, 70% 1RM

Then:

Nasty Girls

3 rounds for time of:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans, 135/95 lbs

4209 Merriam Drive Overland Park, KS 66203 View Map

(913) 295-8500

You are here:

- Home
- WOD’s
- Page 207

Every Minute on the Minute for 5 Minutes:

3 Hang Squat Cleans, 70% 1RM

Then:

Nasty Girls

3 rounds for time of:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans, 135/95 lbs

**Then:**

Squat Clean & Jerk :

3 @ 60%, 3 @ 65%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%

Then:

Mini-DT

5 rounds for time of:

9 Deadlifts (135/95)

6 Hang Power Cleans (135/95)

3 Push Jerks (135/95)

9 Deadlifts (135/95)

6 Hang Power Cleans (135/95)

3 Push Jerks (135/95)

Back Squat (High Bar) :

5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 80%

(Note: This is an unloading week on squats from the last four. Do not exceed Rx weight)

Then:

21-15-9 reps, for time of:

Front Squat, 95/65 lbs

Burpee

Pull-up

Power Snatch

7×1 at 80% 1RM

Snatch Pull :

3 @ 90%, 3 @ 100%, 3 @ 100%, 3 @ 100%

Then:

Complete as many rounds as possible in 15 mins of:

40 Double Unders

15 Toes-to-bars

5 Wall Walks

Squat Snatch :

3 @ 60%, 3 @ 65%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 2 @ 85%

Then:

5 rounds for time of:

3 Power Snatches, 0.75x bodyweight

5 Handstand Push Ups

7 Box Jumps, 24/20 in

Back Squat (High Bar) :

5 @ 60%,

5 @ 65%,

5 @ 70%,

3 @ 75%,

3 @ 80%,

2X2 @ 85%

Then:

Complete as many rounds as possible in 10 mins of:

7 Strict Pull-ups

15 Hand Release Push-up

15 Hand Release Push-up

25 Air Squats

For time: 50 Double Unders — then — 30 Push Press, 115/75 lbs 30 Box Jump (24 In.)s 30 Pull-ups 30 Handstand Push-ups — then — 50 Double Unders THEN! Death By Power Snatch With a continuously running clock perform: 1 Power Snatch, 95/75 lbs in the first 1 min, 2 Power Snatches, 95/75 lbs…

Details1

23456789101112131415161718192021222324252627282930313233343536373839404142434445464748495051525354555657585960616263646566676869707172737475767778798081828384858687888990919293949596979899100101102103104105106107108109110111112113114115116117118119120121122123124125126127128129130131132133134135136137138139140141142143144145146147148149150151152153154155156157158159160161162163164165166167168169170171172173174175176177178179180181182183184185186187188189190191192193194195196197198199200201202203204

…205206207208209…216