Author: snoridgecf

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

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

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

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.

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

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.

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.

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

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

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.

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.

Pause Back Squat (2 Sec) 3-3-3

Pause Back Squat (2 Seconds) 3-3-3

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

Foot lAMRAP 15 mins: Rope Climbs, Ring Dips and Wall Balls

Complete as many rounds as possible in 15 mins of:
1 Rope Climb, 15 ft
10 Ring Dips
20 Wall Balls, 20/14 lbs

Deadlift 5-5-5

Deadlift 5-5-5

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

AMRAP 20 mins: Deadlifts, Burpee Pull Ups, Ball Slams and Rows

Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 225/153 lbs
7 Burpee Pull Ups
9 Ball Slams, 30/20 lbs
Row, 200 m

Team WOD: AMRAP 18 mins: Lateral Burpee Over DB, Alt DB Snatch and Walking Lunges

Complete as many rounds as possible in 18 mins of:
6 Lateral Burpee Over Dumbbells
8 Alternating Dumbbell Snatches, pick load
12 Walking Lunges

Solo WOD: 3 RFT: Walking Lunges, Alt DB Snatch and Lateral Burpee Over DB

3 rounds for time of:
24 Walking Lunges
21 Alternating Dumbbell Snatches, pick load
18 Lateral Burpee Over Dumbbells