Category: Beyond the Whiteboard

Hang Squat Snatch 3-2-1-1-1

Hang Squat Snatch 3-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Tabata: Overhead Squats, Hand Release Push-Ups and Sit-ups

Tabata Overhead Squat, pick load
Rest 1 min
Tabata Hand Release Push-Up
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Team WOD: 50-40-30: Row, Thrusters, Toes-to-bars and SDHP

50-40-30 reps, for time of:
Row Calorie
Thruster, 75/55 lbs
Toes-to-bar
Sumo Deadlift High-pull, 75/55 lbs

Solo WOD: 6 RFT: Thrusters, Toes-to-bars and Row

6 rounds for time of:
9 Thrusters, 75/55 lbs
9 Toes-to-bars
9 Row Calories

Hang Power Snatch 3-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

4 RFT: Power Snatches, Double Unders and Run

4 rounds for time of:
15 Power Snatches, 75/55 lbs
30 Double Unders
Run, 200 m

EMOM for 6 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 6 mins.

AMRAP 22 mins: Wall Balls, Handstand Push-ups, and Power Cleans

Complete as many rounds as possible in 22 mins of:
5 Wall Balls, 20/14 lbs
3 Handstand Push-ups
1 Power Clean, 205/145 lbs

Deadlift 4RM

Record your best Deadlift 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

AMRAP 15 mins: Deadlifts, Hand Release Push-Ups and Rows

Complete as many rounds as possible in 15 mins of:
9 Deadlifts, 185/135 lbs
12 Hand Release Push-Ups
Row, 150 m

Front Squat 3-3-ME

Front Squat 3-3-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 RFT: Run, Pull-ups and Air Squats

3 rounds for time of:
Run, 400 m
15 Pull-ups
50 Air Squats
15 Pull-ups

Team AMRAP: Double Unders, Box Jumps, KB Swings, Burpees

As many rounds as possible in 20 mins of:
40 Double Unders
30 Box Jumps 24/20
20 Kettlebell Swings 53/35
10 Burpees

Post total rounds.

Solo WOD: AMRAP 15 mins: Double Unders, KB Swings, Box Jumps and Burpees

Complete as many rounds as possible in 15 mins of:
20 Double Unders
15 Kettlebell Swings, 53/35 lbs
10 Box Jumps, 24/20 in
5 Burpees