Author: snoridgecf

E2MOM for 12 mins: Squat Snatch

1 Squat Snatch, pick load

Every 2 mins for 12 mins.

7 RFT: Power Snatches, C2B Pull-ups, and Box Jump Overs

7 rounds for time of:
7 Power Snatches, 115/75 lbs
7 Chest-to-bar Pull-ups
7 Box Jump Overs, 24/20 in

Checkout: FQ: Plank Hold and Hollow Hold

For quality:
Plank Hold, 2 mins
Hollow Hold, 2 mins

E2MOM for 12 mins: Power Clean & Jerk

1 Power Clean & Jerk, pick load

Every 2 mins for 12 mins.

FT: Run, Clean & Jerks, and Run

For time:
Run, 400 m
30 Clean & Jerks, 135/95 lbs
Run, 200 m

Double Dumbbell Lunge 8-8-8

Double Dumbbell Lunge 8-8-8

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

Chipper: Burpees, Wall Balls, Run, DU and Row

For time:
30 Burpees
40 Wall Balls, 20/14 lbs
Run, 400 m
50 Double Unders
Row, 500 m

AMRAP 16 mins: Rows, Kettlebell Swings, and Push Press

Complete as many rounds as possible in 16 mins of:
Row, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Push Press, 115/85 lbs

Shoulder Press 6-6-6

Shoulder Press 6-6-6

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

Back Squat 6-6-6

Back Squat 6-6-6

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

FT: Air Squats, AbMat Sit-ups and Ring Dips

For time:
50 Air Squats
50 AbMat Sit-ups
25 Ring Dips
40 Air Squats
40 AbMat Sit-ups
20 Ring Dips
30 Air Squats
30 AbMat Sit-ups
15 Ring Dips
20 Air Squats
20 AbMat Sit-ups
10 Ring Dips
10 Air Squats
10 AbMat Sit-ups
5 Ring Dips

Solo WOD: 6 RFT: Deadlifts, Wall Balls, and Run

6 rounds for time of:
8 Deadlifts, 225/155 lbs
10 Wall Balls, 20/14 lbs
Run, 200 m

Team WOD: AMRAP 22 mins: Deadlifts, Wall Balls, and Run

Complete as many rounds as possible in 22 mins of:
8 Deadlifts, 225/155 lbs
10 Wall Balls, 20/14 lbs
Run, 200 m

Double Dumbbell Lunge 10-10-10

Double Dumbbell Lunge 10-10-10

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

AMRAP 16 mins: Walking Lunges, Rope Climbs and Sit-ups

Complete as many rounds as possible in 16 mins of:
Walking Lunge, 60 ft
1 Rope Climb
21 AbMat Sit-ups

Alt EMOM 12 mins: Handstand Hold and Handstand Walk Practice

Every 1 min for 12 mins, alternating between:
Handstand Hold Practice
Handstand Walk Practice
Rest 1 min

3 RFT: Rows, Push Press, and Run

3 rounds for time of:
Row, 500 m
20 Push Press, 95/65 lbs
Run, 400 m

Lifting: Bench Press and Barbell Bent Over Row

Bench Press 3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3, using heaviest weight per set

Opt. 1: ½ Angie

For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats

Opt. 2: Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

6 RFT: Lateral Burpees, Front Squats, and Lateral Burpees

6 rounds for time of:
6 Lateral Burpees
6 Front Squats, 135/95 lbs
6 Lateral Burpees
Rest 1 min

Front Squat 1RM

Log your best Front Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.