Roo and her full depth squat …… right.

High hang power clean 5 x 2 - rest 90 sec - work to heavy double

High hang clean 5 x 2 - rest 90 sec - work to heavy double

Focus ….. you got this!  Laurie M and her BS.

15 KTE
25 sit-ups
5 rounds for time

- KTE are kipped

- Sit-ups are anchored

Leens’ anchored sit-ups.  It may not have been caught in the pic, but I am sure that this sit-up came with a very intimidating “AAAAAAAAAAAAHHHHHHHHHHHHHH!!!!!!!” - you know what I mean.

a1. Deadlift 6 x 2 - rest as needed
- work to max effort

a2. Supinated pull-ups 6 x reps - rest as needed

The Dzikster finishing a WOD.

a1. 18/24″ DB box step-ups 4 x 16 - rest 2 min

b1. row 800m x 3

-box jumps - work to a heavy set, holding a DB in each hand complete 8 reps on the non-dominant leg and 8 on the dominant.  Box height may be scaled to allow for proper knee tracking and hip stability.

- row - rest as needed up to a max time of 5 min. Attempt to keep each row time within 5 sec of one another, this will require scaling on rowing intensity.

This lady means business (Randeemer).

Press Cluster
1×3 - rest 30 sec
1×3 - rest 30 sec
1×3 - rest 3 min
repeat x 3

Finish with;
Double KB Russian Swings 4 x 15 - rest 1 min

- choose a heavy weight for sets across

- Press cluster = you will be in groups of two, the first person completes all three sets of 3 reps and then the second partner goes during partner #1’s rest period.  Work to a max load.  This will not be comparable to your max press, it will more than likely be around 75-79% of your 1RM.

- Double KB sings are done with a Russian swing (eye height) rather than the full American swing.  This will increase the core work involved as you will be able to go much heavier then normal swings.