Author: snoridgecf

Solo WOD: AMRAP 16 mins w/ Buy-in: Rows, Wall Balls, KB Swings, MB Sit-ups, Push-ups and Shuttle Run

In 16 mins do:
Row, 500 m
then in the remaining time, AMRAP of:
25 Wall Balls, 20/14 lbs
20 Kettlebell Swings, 70/53 lbs
15 Medicine Ball Sit-ups, 20/14 lbs
10 Hand Release Push-ups
Shuttle Run, 50 ft

Team WOD: AMRAP 25 mins: Partner Wall Balls, KB Swings, MB Sit-ups, Push-ups, and MB Run

Complete as many rounds as possible in 25 mins of:
50 Partner Alternating Wall Balls, 20/14 lbs, 10/9 ft
40 Kettlebell Swings, 70/53 lbs
30 Medicine Ball Sit-ups, 20/14 lbs
20 Hand Release Push-ups
Partner Med Ball Run, 20/14 lbs, 200 m

E2MOM for 10 mins: Squat Clean Thruster + 2 Thrusters

Every 2 mins for 10 mins do:
1 Squat Clean Thruster + 2 Thruster

FT: Thrusters and Shuttle Runs

For time:
1 Thruster, 115/80 lbs
2 Shuttle Runs, 25 ft
2 Thrusters, 115/80 lbs
4 Shuttle Runs, 25 ft
3 Thrusters, 115/80 lbs
6 Shuttle Runs, 25 ft
4 Thrusters, 115/80 lbs
8 Shuttle Runs, 25 ft
5 Thrusters, 115/80 lbs
10 Shuttle Runs, 25 ft
6 Thrusters, 115/80 lbs
12 Shuttle Runs, 25 ft
7 Thrusters, 115/80 lbs
14 Shuttle Runs, 25 ft
8 Thrusters, 115/80 lbs
16 Shuttle Runs, 25 ft
9 Thrusters, 115/80 lbs
18 Shuttle Runs, 25 ft
10 Thrusters, 115/80 lbs
20 Shuttle Runs, 25 ft

Pt. 3: AMRAP 5 mins w/ Buy-in: 200m, Deadlifts and Lateral Burpees

In 5 mins do:
Run, 200 m
then in the remaining time, AMRAP of:
6 Deadlifts, 275/185 lbs
6 Lateral Burpee Over Barbells

Pt. 2: AMRAP 5 mins w/ Buy-in: 400m, Deadlifts and Lateral Burpees

In 5 mins do:
Run, 400 m
then in the remaining time, AMRAP of:
9 Deadlifts, 225/155 lbs
9 Lateral Burpee Over Barbells

Pt. 1: AMRAP 5 mins w/ Buy-in: 600m, Deadlifts and Lateral Burpees

In 5 mins do:
Run, 600 m
then in the remaining time, AMRAP of:
12 Deadlifts, 185/135 lbs
12 Lateral Burpee Over Barbells

Chipper: T2B, Wall Ball, Med Ball Box Step Overs, DB Devil Press and DB OH Walking Lunges

For time:
40 Toes-to-bars
35 Wall Balls, 20/14 lbs
30 Medicine Ball Box Step Overs, 20/14 lbs, 24/20 in
20 Alternating Dumbbell Devil Press, 50/35 lbs
Single Dumbbell Overhead Walking Lunge, 50/35 lbs, 60 ft

2 RFQ: Rope Climb, Handstand Walk and MU Practice

2 rounds for quality of:
Rope Climb Practice, 3 mins
Handstand Walk Practice, 3 mins
Muscle-up Practice, 3 mins

Complex: Deadlifts, Power Cleans, and Shoulder-to-Overheads

1x [ 3 Deadlifts + 2 Power Cleans + 1 Shoulder-to-Overhead ]

Record your best 1 Rep Max lift.

5 RFT: Deadlifts, Power Cleans, Shoulder-to-Overheads, and Run

5 rounds for time of:
9 Deadlifts, 155/105 lbs
6 Power Cleans, 155/105 lbs
3 Shoulder-to-Overheads, 155/105 lbs
Run, 100 m

10 RFT: Strict Pull-ups, Push-ups and Air Squats

10 rounds for time of:
5 Strict Pull-ups
10 Push-up (hand release)s
15 Air Squats

Pause Back Squat (2 Sec) 2-2-2

Pause Back Squat (2 Seconds) 2-2-2

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

Solo WOD: AMRAP 15 mins: Thrusters, Toes-to-bars and Run

Complete as many rounds as possible in 15 mins of:
11 Thrusters, 75/55 lbs
9 Toes-to-bars
Run, 200 m

Team WOD Pt. 2: 4x AMRAP 2 mins: Run and Max Rep Thrusters

For 4 cycles:
AMRAP in 2 mins of:
Run, 200 m
Max Rep Thruster, 75/55 lbs

Rest 30 secs between each cycle.
For each cycle restart the AMRAP.

Team WOD Pt. 1: 4x AMRAP 2 mins: Team Run and Max Rep Toes To Bars

For 4 cycles:
AMRAP in 2 mins of:
Run, 200 m
Max Rep Toes To Bar
Rest 30 secs

Rest 30 secs between each cycle.
For each cycle restart the AMRAP.

Pt.2: EMOM for 5 mins: Power Snatch plus Overhead Squat

1x [ 1 Power Snatch + 1 Overhead Squat ], pick load

Every 1 min for 5 mins.

Pt.1: FT: Run, Power Snatch and Overhead Squats

For time:
Run, 200 m
21 Power Snatches, 95/65 lbs
Run, 200 m
21 Overhead Squats, 95/65 lbs
Run, 200 m
15 Power Snatches, 95/65 lbs
Run, 200 m
15 Overhead Squats, 95/65 lbs
Run, 200 m
9 Power Snatches, 95/65 lbs
Run, 200 m
9 Overhead Squats, 95/65 lbs

Close Grip Bench Press 4-4-4

Close Grip Bench Press 4-4-4

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

Chipper: Double Unders, Sit-ups, Box Step-ups, Deadlifts, Burpees and HSPUand 3 more

For time:
150 Double Unders
125 Sit-ups
100 Box Step-ups, 24/20 in
75 Deadlifts, 115/75 lbs
50 Burpees
25 Strict Handstand Push-ups

Gwen

Clean & Jerk 15-12-9

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.
Use the same weight for each set.
Rest as needed between sets.