Author: snoridgecf

Deadlift 3-3-3-3

Deadlift 3-3-3-3

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

AMRAP 15 mins: Run, Handstand Push-ups, Deadlifts, and Double Unders

Complete as many rounds as possible in 15 mins of:
Run, 200 m
5 Handstand Push-ups
10 Deadlifts, 155/105 lbs
20 Double Unders

FT: Row, KB Swings, Air Squats and Row

For time:
Row, 500 m
50 Kettlebell Swings, pick load
100 Air Squats
Row, 500 m

Back Squat 8-6-4

Back Squat 8-6-4

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

Checkout: 21-15-9: Hollow Rocks and AbMat Sit-ups

21-15-9 reps, for time of:
Hollow Rock
AbMat Sit-up

FGB Style: Row, Bar Muscle-ups, Box Jumps, and Hand Release Push-ups

4 rounds, 1 min per station, for max reps of:
Row Calorie
Bar Muscle-up
Box Jump, 24/20 in
Hand Release Push-up
Rest 1 min

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

Bench Press 6-6-6-6

Bench Press 6-6-6-6

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

Solo WOD: Chipper: MB Runs, Wall Balls, Power Cleans, and Push Jerks

For time:
Med Ball Run, 20/14 lbs, 200 m
25 Wall Balls, 20/14 lbs
25 Power Cleans, 115/75 lbs
25 Push Jerks, 115/75 lbs
Med Ball Run, 200 m
25 Push Jerks
25 Power Cleans
25 Wall Balls
Med Ball Run, 200 m

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

For time:
Partner Med Ball Run, 20/14 lbs, 400 m
50 Wall Ball (Partner)s, 20/14 lbs
50 Power Cleans, 115/75 lbs
50 Push Jerks, 115/75 lbs
Partner Med Ball Run, 20/14 lbs, 400 m
50 Push Jerks, 115/75 lbs
50 Power Cleans, 115/75 lbs
50 Wall Ball (Partner)s, 20/14 lbs
Partner Med Ball Run, 20/14 lbs, 400 m

Deadlift 4-4-4-4

Deadlift 4-4-4-4

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

Strict Toes To Bars : 3×8

Strict Toes To Bars 3×8

Rest as needed between sets.

E3MOM for 15 mins: AbMat Sit-ups, Double Unders and Deadlifts

Every 3 mins for 15 mins do:
15 AbMat Sit-ups
30 Double Unders
15 AbMat Sit-ups
5 Deadlifts, pick load

AMRAP 20 mins: Rope Climb, Walking Lunges, Alt Single Arm Devil Press, and Walking Lunges

Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Walking Lunge, 50 ft
8 Alternating Single Arm Devil Press, 50/35 lbs
Walking Lunge, 50 ft

Alternating Front Rack Reverse Lunge 10-10-10

Alternating Front Rack Reverse Lunge 10-10-10

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

Shoulder Press 3-3-3

Shoulder Press 3-3-3

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

Row 3K

Row 3 km

This is an all out effort for time.

Back Squat 10-8-6

Back Squat 10-8-6

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

10-9-8-7-6-5-4-3-2-1: Back Squats and Burpees

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Back Squat, pick load
Burpee

Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows

Complete as many rounds as possible in 20 mins of:
20 Burpee Pull-ups
Row, 400 m
20 Power Cleans, 135 lbs
Row, 400 m

Solo WOD: 3 RFT: Burpee Pull-ups, Power Cleans, and Rows

3 rounds for time of:
10 Burpee Pull-ups
Row, 200 m
10 Power Cleans, 135/95 lbs
Row, 200 m