Home WOD

“Three-Peat”

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Power Cleans

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Singe Arm Dumbbell Thrusters

Dumbbell – 50/35

On all dumbbell movements, alternate hands every 5 repetitions.

HOME WOD

Three-Peat” (No Equipment Version)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters

Strength

3:00 On

3:00 Off

3:00 On

___

3 “Macho Man” Complexes (115/85)

3 “Macho Man” Complexes (135/95)

3 “Macho Man” Complexes (155/105)

3 “Macho Man” Complexes (185/125)

3 “Macho Man” Complexes (205/145)

Max  “Macho Man” Complexes (225/155)

1 “Macho Man” Complex:

3 Power Cleans

3 Front Squats

3 Jerks

• The format of this piece is: 3 Minutes On – 3 Minutes Off – 3 Minutes On

• You’ll work as far as you can in the first three minutes, noting where you left off

• After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work

• For Example: If you finished the 2nd round of “Macho Man” at the (155/105) barbell in the first three minutes, you’ll pick up with the start of the 3rd round of “Macho Man” at the weight when work resumes

• You can even pick up in the middle of a round, it doesn’t have to be a fully completed round

• “Macho Man” sets do not have to be completed unbroken

• You can change weights as you go or have multiple barbells set-up beforehand — whatever is most convenient

WOD

“Dirty 30”

30 Box Jumps (24/20)

30 CTB PU

30 KBS (53/35)

30 Front Squats (115/85)

30 TTB

30 Push Press (115/85)

30 Deadlifts (115/85)

30 WB (20/14)

30 Burpees

100 Double-Unders