Saturday, 25 November 2017



3-person team WOD

WOD 1:


21-15-9 rep rounds of:

Thrusters (95/65)



WOD 2:


21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips


WOD 3:

“Isabel “

30 Snatches (135/95)


WOD 4:


21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups


WOD 5:

Heavy “Grace”

30 Clean & Jerk (155/105)


WOD 6:

Heavy “Karen”

150 Wall-Ball Shots (25/16) at (10’/9′)


For Total Time


Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.






Post time and experiences to comments


  1. 32:03 with Christa and Rhonda
    My mod: 75# snatch
    I love this WOD!

  2. White Ape says:

    24:04 Rx
    Jammy with Manny thru WOD 5, who tagged out with ALLY for WOD 6.

    I enjoy this wod. Good variety of movements, and can maintain a good pace.

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