Author: snoridgecf

Alt EMOM 10 mins: Handstand Push-ups and Double Unders

Every 1 min for 10 mins, alternating between:
5 Handstand Push-ups
20 Double Unders

5 RFT: Run, Sumo Deadlift High-pulls, Wall Balls and Rope Climbs

5 rounds for time of:
Run, 400 m
15 Sumo Deadlift High-pulls, 75/55 lbs
15 Wall Balls, 20/14 lbs, 10/9 ft
2 Rope Climbs

Opt. 1: Elizabeth With a Twist

For time:
21 Power Cleans, 135/95 lbs
21 Ring Dips
15 Power Cleans, 185/125 lbs
15 Ring Dips
9 Power Cleans, 225/115 lbs
9 Ring Dips

Opt. 2: FT: Power Cleans and Ring Dips

For time:
21 Power Cleans, 115/75 lbs
21 Ring Dips
15 Power Cleans, 135/95 lbs
15 Ring Dips
9 Power Cleans, 155/105 lbs
9 Ring Dips

Back Squat (Pause 3 Sec On 1st Rep) 2-2-2

Back Squat (Pause 3 Sec On 1st Rep) 2-2-2

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

3 RFT: Rows, Sit-ups, and Box Jump Overs

3 rounds for time of:
Row, 600/500 m
40 AbMat Sit-ups
25 Box Jump Overs, 24/20 in

EMOM for 6 mins: Snatch + Overhead Squat

1 Snatch + Overhead Squat, pick load

Every 1 min for 6 mins.

Opt. 1: AMReps: Shuttle Runs and Power Snatch, OHS and Squat Snatch

In 4 mins, for max reps of:
10 Shuttle Runs, 50 ft
21 Toes-to-bars
max reps in remaining time Power Snatches, 135/95 lbs
— Rest 2 mins —
In 4 mins, for max reps of:
10 Shuttle Runs, 50 ft
21 Toes-to-bars
max reps in remaining time Overhead Squats, 135/95 lbs
— Rest 2 mins —
In 4 mins, for max reps of:
10 Shuttle Runs, 50 ft
21 Toes-to-bars
max reps in remaining time Squat Snatches, 135/95 lbs

Opt. 2: Community Cup Event 3

In 4 mins, for max reps of:
10 Shuttle Runs, 50 ft
15 Toes-to-bars
max reps in remaining time Power Snatches, 95/65 lbs
— Rest 2 mins —
In 4 mins, for max reps of:
10 Shuttle Runs, 50 ft
15 Toes-to-bars
max reps in remaining time Overhead Squats, 95/65 lbs
— Rest 2 mins —
In 4 mins, for max reps of:
10 Shuttle Runs, 50 ft
15 Toes-to-bars
max reps in remaining time Squat Snatches, 95/65 lbs

Weighted Strict Pull-up 4-4-4-4

Weighted Strict Pull-up 4-4-4-4

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

AMRAP 15 mins w/ Buy-in: Row Cal; then Run, Burpees, and Pull-ups

In 16 mins do:
60 Row Calories
then in the remaining time, AMRAP of:
Run, 100 m
7 Burpees
10 Pull-ups

Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs

Complete as many rounds as possible in 20 mins of:
10 Row Calories
5 Dumbbell Devil Press, pick load
10 Box Jump Overs, 24/20 in

Solo WOD: AMRAP 14 mins: Row Cal, Box Jump Overs, and DB Devil Press

Complete as many rounds as possible in 14 mins of:
10 Row Calories
6 Box Jump Overs, 24/20 in
4 Dumbbell Devil Press, pick load

5 RFT: Run, Power Snatches, HSPU and Double Unders

5 rounds for time of:
Run, 400 m
4 Power Snatches, 115/75 lbs
8 Handstand Push-ups
24 Double Unders

Weighted Strict Pull-up 5-5-5-5

Weighted Strict Pull-up 5-5-5-5

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

Opt. 1: FT: Deadlifts, Muscle-ups, and Air Squats

For time:
18 Deadlifts, 225 lbs
6 Muscle-ups
35 Air Squats
14 Deadlifts, 225 lbs
6 Muscle-ups
35 Air Squats
10 Deadlifts, 225 lbs
6 Muscle-ups
35 Air Squats

Opt.2: FT: Deadlifts, Pull-ups and Air Squats

For time:
18 Deadlifts, 225/155 lbs
12 Pull-ups
35 Air Squats
14 Deadlifts, 225/155 lbs
12 Pull-ups
35 Air Squats
10 Deadlifts, 225/155 lbs
12 Pull-ups
35 Air Squats

Back Squat (Pause 3 Sec On 1st Rep) 3-3-3

Back Squat (Pause 3 Sec On 1st Rep) 3-3-3

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

Alt EMOM 18 mins: Row, Back Squats, and Lateral Burpees

Every 1 min for 18 mins, alternating between:
Row, 150/125 m
10 Back Squats, pick load
7 Lateral Burpee Over Bars

E2MOM for 10 mins: 3 Deadlift + 2 Hang Power Clean + Jerk

1 3 Deadlift + 2 Hang Power Clean + Jerk, pick load

Every 2 mins for 10 mins.

5x RFT: Box Jump Overs, DB Deadlifts, DB Hang Power Cleans, and DB Shoulder-to-Overheads

5 rounds, each round for time, of:
15 Box Jump Overs, 24/20 in
12 Dumbbell Deadlifts, 50/35 lbs
9 Dumbbell Hang Power Cleans, 50/35 lbs
6 Dumbbell Shoulder-to-Overheads, 50/35 lbs

Rest 2 mins between each round.