Team Wod Saturday

4 person team 15 reps per person per movement:

Strength:

Emom for 10 min deadlift 2 reps @ 80%

Wod:

21-15-9 reps

barbell lunge (back rack) 135/95

HSPU

burpees

Core: 3×6 suitcase deadlift

Strength: hi hang snatch 3×5 followed immediately by 3 box jumps at a challenging height

Wod:

10-1 reps

hang power snatch 95/65

pull-ups

Core:

30 windmills

Strength: 10 min to establish 1 rep max thruster

Wod:

3 rounds:

8 shoulder to overhead 135/95

14 pistols (sub dbl the amount of air squats if u don’t have pistols yet)

3 rounds:

8 front squats 135/95

24 ab mat situps

3 rounds:

4 ground to overhead 135/95

10 pull-ups

NOTE: all of the above is done back to back to back with no rest in between, enjoy! If you want to try what I’m doing at the OC Throwdown make the weight 190/125, do 16 ghd instead of ab mat sit-ups, and do 2 rope climbs instead of pull ups.