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WOD #1 Snatch Pyramid
(Time Cap: 12 Minutes)

Complete as many reps as possible in 12 Minutes. If you complete the workout within the time cap of 12 minutes, you will receive a time score versus reps score.

All 4 teammates are working on this, breaking up the reps however they choose.

Power, Muscle, Squat and Split Snatches are all acceptable.

Snatch must be taken from the floor. The hang position is not permitted.

All 4 teammates may help switch out the weights. There will be a specific way to load the weights which will be provided in the standards videos. Stay tuned!

30 Snatches (75/55#)
25 Snatches (95/65#)
20 Snatches (115/75#)
15 Snatches (135#/85#)
10 Snatches (155/95#)
5 Snatches (185/105#)
4 Snatches (205#/125#)
3 Snatches (215#/135#)
2 Snatches (225#/145#)
1 Snatch (235#/155#)

We will take a tie breaker time after each set, which will be used to differentiate teams who score the same number of reps.


WOD #2 – 10 Minute Workout

Split into 2 pairs (male/male and female/female).

Each pair is working simultaneously.

While one pair completes “DT”

5 Rounds:
12 Deadlifts (155/105#)
9 Hang Cleans
6 Shoulder-To-Overhead

The other pair completes “Karen”

150 Wall Balls (20/14#) to a (10’/9′) Target

In remaining time, complete AMRAP thrusters (95/65#) with TWO people (one male and one female) working at a time. Whichever pair finishes their girl WOD first can start the thrusters immediately. They do not have to wait on the second pair The males may only lift the 95# bar and the females the 65# bar.

3 scores (dt time, Karen time, total # thrusters completed between the 2 pairs)



Split into 2 male / female pairs/

Pair #1 will complete the sequence first, breaking up reps however they choose with one person working at a time, then tag in pair #2.

40 Burpees (Facing the Box) Box Jump Overs (like the open). *Alternate every rep with your partner.
50 Double Unders
60 Pull-Ups
70 Double-Unders
80 Shoulder-to-Overhead (95/65#)

2 scores – when Pair #1 finishes and when Pair #2 finishes.


FLOATER WOD – Sprint Relay

Teammate #1 – 50m Sprint
Teammate #2 – 100m Sprint
Teammate #3 – 150m Sprint
Teammate #4 – 200m Sprint

You may choose which teammate runs each lag of the sprint.