Category: WOD

Team WOD: Rows, Deadlifts, Burpees, Lateral Burpees, Burpees Over Rower

As a Team of 2 Complete For Time:
1200m Row
48 Deadlifts (225#/155#)
48 Burpees
42 Deadlifts
42 Lateral Burpee (Over Barbell)
36 Deadlifts
36 Burpee Over Rowers
1200m Row

* Alternate work with your partner, split reps and distance as a team

Post total time.

Team WOD Option 2: New Dad WOD

For time:
Run (medicine ball) 20/14 lbs, 1000m
48 Deadlifts, 225/155 lbs
48 Med Ball Box Step-ups, 20/14 lbs, 24/20 in
42 Deadlifts
42 Med Ball Box Step-ups
36 Deadlifts
36 Med Ball Box Step-ups
Run (medicine ball) 1000m

Solo WOD: Chipper: Rows, Deadlifts, and Burpees

For time:
Row, 500m
24 Deadlifts, 225/155 lbs
24 Burpees
21 Deadlifts
21 Lateral Burpee Over Bars
18 Deadlifts
18 Burpee Over Rowers
Row, 500m

Thruster 3-3-3

Thruster 3-3-3

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

AMRAP 20 mins: Run, Thrusters, Box Jumps, Pull-ups and Push-ups

Complete as many rounds as possible in 20 mins of:
Run 200m
5 Thrusters, 95/65 lbs
10 Box Jumps, 24/20 in
5 Pull-ups
10 Push-ups

Bench Press 7RM

Find your Bench Press 7 Rep Max.

AMRAP 10 mins: Ring Dips, Sumo DL High-pulls, and Double Unders

Complete as many rounds as possible in 10 mins of:
8 Ring Dips
8 Sumo Deadlift High-pulls, 95/65 lbs
16 Double Unders

Shoulder Press 5-5-5

Shoulder Press 5-5-5

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

4 RF-ME / 1 min Stations: Row Cal, Push Press, and Burpee Pull-ups

4 rounds, 1 min per station, for max reps of:
Row Calorie
Push Press, 95/65 lbs
Burpee Pull-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Bench Press 10RM

Record your best Bench Press 10 rep max lift.

Only include the heaviest 10 rep, do not include sets prior to it.

FT: Row, Run and Double Under Ladder

For time:
Row, 500m
Run, 500m
50 Double Unders
Row, 400m
Run, 400m
40 Double Unders
Row, 300m
Run, 300m
30 Double Unders
Row, 200m
Run, 200m
20 Double Unders
Row, 100m
Run, 100m
10 Double Unders