WOD

“Midnight Rain”

METCON

10-9-8-7-6-5-4-3-2-1 DB Snatch
20 Double Unders
15 Sit Ups
10 Push Ups
20-18-16-14-12-10-8-6-4-2 Bike
Weight: 50/35

MASTERS

10-9-8-7-6-5-4-3-2-1 DB Snatch
5 Attempts
15 Sit Ups
10 Box Push Ups
20-18-16-14-12-10-8-6-4-2 Bike
Weight: 35/20

MOVE

10-9-8-7-6-5-4-3-2-1 DB Snatch
30 Single Unders
15 Sit Ups
10 Push Ups
10-9-8-7-6-5-4-3-2-1 Bike

Weight: 25/15

WOD GUIDANCE & GOALS
Choose a weight for the snatches that you can quickly cycle through every set unbroken. The sets of double unders will take :30 or less to complete. The sit ups and push ups will take under :30 to complete as well. The bike calories will take around 2:00 minutes to complete, and by the round of 10 calories you will be finishing under one minute. Target 20-25 minutes.

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HOME WOD

10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Jumping Jacks
15 Sit Ups
10 Push Ups
200 Meter Run

OLYMPIC LIFTING

Snatch
2 at 70, 75 and 80%
4 at 85%

Clean + Jerk
2 at 70, 75 and 80%
4 at 85%

Back Squat
3 at 70%
3×3 at 75%