Team WOD (every Sat)

Team

A. Bench Press : 3rm in 15 min

Rest 3 min for transition

B. Amrap 10 alt 1:1

10 wall balls

8 t2b

6 DB step over

Rest 2-3

C. Amrap 10

25 cal bike

50 DU

Team:

A. 2 power snatch + 1 hang squat snatch + 3 ohs ; building in 15 minutes

*modify accordingly

B. Amrap 10. 1:1 ‘

10cal bike

8 power snatch 95/63

6 t2b

C. Afap

50 hang power cleans 155/103

50 synchro pushups

50 synchro squats

25 ^

25 ^

25 ^

**modify accordingly

Follow @cap_sixty on IG

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Team:

A. 5 power cleans + 4 front SqTs + 3 s to oh; max weight in 15 min

Rest 2-3

B. Afap

70/55 cal bike

60 synchro WB abmat sit-ups

50 Kipping HSPU / 15 wall walks

40 synchro DB step ups (1 DB each)

30 burpee box jump (each – alt 1:1)

20 synchro strict pull-ups (chin over = synchro)

100 du each

Team

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Team

A. Max snatch or Max clean and jerk ; athletes choice for the day in 15 min

B. Amrap 11 alt 1:1

15/12 cal bike

12 burpees onto plate

9 double squat wall balls

Rest 2-3

C. AMRAP 11 alt 1:1

15/12 cal row

12 kB swings 70/53

9 box jump step down

*busier class. 1/2 staff on B 1/2 start C and switch after 11 min mark

Team

A. 3 deadlifts + 2 hang cleans + 1 TnG clean ; Max in 15 minutes – any type of clean allowed

B. 18-28 min

Alt 1:1

8 cal bike

8 kb 70/53

8 burpees onto plate

C. @ min 31

100 hang db clean and jerk 50/35

100 abmat sit-ups

100/80 cal bike

I

Team

A. Bench Press : 8RM and 3RM

– 8RM combined with partner = 1 score

– 3RM combined with partner = second score

**16 minutes to establish

B. Max reps (13 min total)

2 min max cal bike

2 min max pull-ups

1 min max bike

1 min max synchro pushups

Rest 1 min x 2

C. 10 min clock

1 Mile run (break however you want but min can run is 200m)

Max dB thrusters 50/35’s

Team of 2

A. Power Clean + Clean + 2 shoulder to overhead ; build to max in 15 min

– build prior weeks

B. Amrap 10

100 DU

25 power cleans

– weight ascends after each round.

– 135/93 – 155/103 – 185/113 – 205/123 – 225/133

C. 3 rds

50/40 cal bike

50 abmat sit-ups

50 kb / Db hang clean and jerk (switch arms every 5 reps) 50/35 or 53/35 if KB

Team Saturday

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Team of 3

100/80 cal bike (1 working at a time)

50 synchro partner WB abmat sit-ups (2 working)

50 strict HSPU (1 working at a time) / 50 synchro pushups (modification)

100 synchro DB front rack alt lunges (synchro knee ground and standing up) 50/35’s (2 working at a time)

300 double Unders (1 working at a time)

500′ Bear crawl repeats – (50′ sections tag partner tags in for next) (1working at a time)

50 Devils press 50/35’s (1 working at a time)

50 synchro partner WB abmat sit-ups (2 working)

100/80 cal bike (1 working)