Author: joewils

Snatch 2-2-2 & Chipper: Wall Balls, 400 m, Push-ups and 5 more

Snatch 2-2-2

Snatch 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
Full squat. Re-grip as necessary. 18 Minutes total.

BTWB

Chipper: Wall Balls, 400 m, Push-ups and 5 more

For time:
40 Wall Balls, 20/14 lbs, 10/9 ft
Run, 400 m
40 Push-ups
Run, 400 m
40 Push Press, 45/35 lbs
Run, 400 m
40 Box Jumps, 24/20 in
Run, 400 m

BTWB

Squat Cleans, Front Squats & EMOM: Rope Climbs and Ascending Front Squats

Squat Cleans, Front Squats

Squat Clean + 1 Front Squat
1-1-1-1-1

Use this complex to warm up for a heavy front squat.

BTWB

EMOM: Rope Climbs and Ascending Front Squats

Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able. Adjust the workout as needed when logging your score.
Clean from floor. (185/135) scale to 1 Rope climb every 2 min. To have time to squat.

BTWB

AMRAP 20 mins: 200 m, Deadlifts, Hang Power Cleans and Push Jerks

AMRAP 20 mins: 200 m, Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 20 mins of:
Run, 200 m
3 Deadlifts, 115/85 lbs
5 Hang Power Cleans, 115/85 lbs
7 Push Jerks, 115/85 lbs

Partner workout. While one person runs, the other does an AMRAP of 3,5,7. When the running partner returns, he picks up the AMRAP exactly where the other partner left off.

BTWB

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1 & AMRAP 7 mins: Toes To Bars, Ball Slams and Air Squats

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1

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

BTWB

AMRAP 7 mins: Toes To Bars, Ball Slams and Air Squats

Complete as many rounds as possible in 7 mins of:
10 Toes To Bars
20 Ball Slams, 9 kg
30 Air Squats
(30/20# slam ball)

BTWB

Deadlift 5-5-5 & Barraza

Deadlift 5-5-5

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
NOT a 5RM, warm up to 3 heavy sets of 5 for the Hero WOD, but do not attempt a max prior to this WOD.

BTWB

Barraza

Complete as many rounds as possible in 18 mins of:
Run, 200 m
9 Deadlifts, 275/185 lbs
6 Burpee Bar Muscle Ups
Sub banded Burpee bar muscle ups or choose other AMRAP.

BTWB

Split Jerk 1-1-1-1-1 & 3 RFT: Handstand Push-ups, Box Jumps and 400 m

Split Jerk 1-1-1-1-1

Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
New athletes should push jerk.

BTWB

3 RFT: Handstand Push-ups, Box Jumps and 400 m

3 rounds for time of:
15 Handstand Push-ups
30 Box Jumps, 24/20 in
Run, 400 m
Sub is box pike HSPU, strict DB or KB Press.

BTWB

Back Squat 5-5-5-5-5 & 7 RFT: Wall Balls and Pull-ups

Back Squat 5-5-5-5-5

Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
Share racks. 20 min.

BTWB

7 RFT: Wall Balls and Pull-ups

7 rounds for time of:
10 Wall Balls, 20 lbs
10 Pull-ups

Post total time.
OnRamp should scale to 5 rounds and focus on light WB throws with full ROM.

BTWB

Team WOD: Front Squats, Partner Med Ball Sit-ups, Partner Wall Ball, Pull-ups, Hang Power Cleans, OH Walking Lunges

Team WOD: Front Squats, Partner Med Ball Sit-ups, Partner Wall Ball, Pull-ups, Hang Power Cleans, OH Walking Lunges

As a Team of 2 complete for time:
40 Front Squats (115#/75#)
50 Partner Med Ball Situps (20#/14#)
40 Partner Wall Ball (20#/14#)
50 Pull-ups
40 Hang Power Cleans (115#/75#)
50 Overhead Walking Lunge With Plates (45#/25#)

* Share work with your partner. Split reps as you see fit except for sit-ups and wall ball.
** Alternate each rep for partner med ball sit-up and partner wall ball.

Post total time.

BTWB