Bench Press 5-5-3-3 & FT: Rows; 5x Power Cleans and Ring Dips

Bench Press 5-5-3-3

Bench Press 5-5-3-3

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

FT: Rows; 5x Power Cleans and Ring Dips

For time:
Row 1000m
— then —
5 rounds of:
10 Power Cleans (135#/95#)
10 Ring Dips

Team WOD: AMRAP 25 mins: Double Unders, Pull-ups, Push-ups and Sprints

Team WOD: AMRAP 25 mins: Double Unders, Pull-ups, Push-ups and Sprints

As a team of 2 complete as many rounds as possible of:
25 Double Unders
5 Pull-ups
10 Push-ups
100m Sprint

* For the AMRAP, switch after each FULL round is completed. One partner works while the other rests for that round.
Post total rounds.

Photo by @robcwilson

Results

Advanced RX: Snatch Balance + Overhead Squat 1-1-1-1-1 & Chipper: Run, Pull, Push and Squat Ladder

Advanced RX Class:

Snatch Balance + Overhead Squat 1-1-1-1-1

Snatch Balance + Overhead Squat 1-1-1-1-1

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

Chipper: Run, Pull, Push and Squat Ladder

For time:
Run 400m
20 Pull-ups
30 Push-ups
40 Air Squats
Run 400m
15 Chest-to-bar Pull-ups
25 Ring Dips
35 Front Squats (95#/65#)
Run 400m
10 Muscle-ups
20 Handstand Push-ups
30 Overhead Squats (95#/65#)


Photo by @robcwilson

Results

Alt EMOM 10 mins: Deadlifts and AbMat Sit-ups & Christine

Alt EMOM 10 mins: Deadlifts and AbMat Sit-ups

Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
20 AbMat Sit-ups
* Touch and go DL sets of 5

“Christine”

3 rounds for time of:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (20″ for both M/F)

Photo by @robcwilson

Results

Results cont

Back Squat: 1RM & AMRAP 12 mins: Double Unders, Wall Balls and Rope Climbs

Back Squat: 1RM

Record your best Back Squat 1 Rep Max lift.

AMRAP 12 mins: Double Unders, Wall Balls and Rope Climbs

Complete as many rounds as possible in 12 mins of:
30 Double Unders
15 Wall Balls (20#/14#)
1 Rope Climb, 15 ft
* Scale 1 RC to 2 Supine Climbs (Start and finish on floor)

Thruster: 4 RM & Hope

Thruster: 4 RM

Record your best Thruster 4 Rep Max lift.

Hope

3 rounds, 1 min per station, of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar Pull-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Push Jerk 3-3-3 & 4 RFT: Run, Deadlifts, Hang Power Cleans and Push Jerks

Push Jerk 3-3-3

Push Jerk 3-3-3

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

4 RFT: Run, Deadlifts, Hang Power Cleans and Push Jerks

4 rounds for time of:
Run 200m
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
* Run plus a Round of the Hero WOD “DT”