2026 Age Group Semifinals Workout 1
5 Rounds of:
7 Squat snatches
3 Rope climbs to 15 feet
15 Minute Cap
16-17, 35-54 age-group divisions:
Men 135#
Women 95#
55-64 age-group divisions:
Men 95#, 12-foot rope climb
Women 65#, 12-foot rope climb
65+ age-group divisions:
Men 75#, power snatch + overhead squat OK, 12-foot rope climb
Women 55#, power snatch + overhead squat OK, 12-foot rope climb
WOD Rx’d
DNF 4 + 4
Strength
3@135
4@145
2@155
1@165
WOD w/ 75# & 12’ rope
4 + 7 at cap
Strength up to 95#
Wod as rxd
13:02
All singles
Right into squat snatch q 1:30 x 10
Up to 115 x 2
120 F x 4 yup 4 super
Wod RX
13:05
Strength up to 185#
Wod Rx’d
13:35
E1:30MOM for 10 rounds: 1 SS
7@135
3@155
Modified – power snatch 45#, 10’ rope
11:49
power snatch
1 ea @ 45-45-55-55-60-60-65-65-65-65
WOD @95- 14:44
Strength – 95,95,95,115,115,115,125,125,135,135
Wod Rx
12:12
All singles- rope climbs no bueno
Right into squat snatch 1:30 x 10
95-95-105-105-105-115-115-125 (failed first attempt, thanks for getting that one on video, Michael 😉 )-125-130
My pleasure!!
WOD: 3 rounds Rx
Strength: Snatch
135-155-175-185-195-205-215-225(f)-225(f)-225(f)
Gotta work heavy snatch pull
HSW with Butterfields: 28’
WOD with 75#, 3x15ft rope 12:18 (Sq snatch unbroken)
Strength up to 100#
Wod w/ 135# squat clean
4+7
E1:30MOM for 10 rounds:
5 strict PU
WOD w/ 115#
4 rds + 3 SS
Strength – Squat Snatch up to 155#
Rds 1-5 – 115#
Rds 6-8 – 135#
Rds 9-10 – 155#
Wod. Modified (ripped hand)
7 FS
12 Strict Pull-ups
13:10
WOD
As Rx’d
All singles on squat snatch
Time: 10:52
At 15 minute mark:
E1:30MOM for 10 sets
1 Squat Snatch
Did 135# for all sets
WOD
As Rx’d
All singles on squat snatch
Time: 12:40
At 15 minute mark:
E1:30MOM for 10 sets
1 Squat Snatch
135#
145#
155#
165#
175#
185# F
185#
195# F twice
WOD (95#): Capped at 4 Rounds
Strength: 176*
*1lb PR