Author: snoridgecf

Overhead Squat 5-5-ME

Overhead Squat 5-5-ME

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

4 RFT: Rows, Overhead Squats, Rows, and Toes-to-bars

4 rounds for time of:
Row, 250 m
10 Overhead Squats, 115/75 lbs
Row, 250 m
12 Toes-to-bars

E3MOM for 30 mins: Double Unders, Power Snatches, Sit-ups, and Clean & Jerks

Every 3 mins for 30 mins do:
25 Double Unders
1 Power Snatch, pick load
15 AbMat Sit-ups
1 Power Clean & Jerk, pick load

Front Squat From Floor: 3RM

Record your best Front Squat From Floor 3 Rep Max lift.

Chipper: Run and Wall Ball Ladder

For time:
Run, 800 m
40 Wall Balls, 20/14 lbs
Run, 400 m
30 Wall Balls, 20/14 lbs
Run, 200 m
20 Wall Balls, 20/14 lbs

Seated Db Shoulder Press 6-6-6

Seated Db Shoulder Press 6-6-6

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

10 RFT of “Nate”: Muscle-ups, HSPU and KB Swings

10 rounds for time of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 32/24 kg

Team WOD: 3 RFT: Rows, Partner Alternating Wall Balls and Run

3 rounds for time of:
Row, 1000 m
60 Partner Alternating Wall Balls, 20/14 lbs
Run, 800 m

Solo WOD: 3 RFT: Row, Wall Balls and Run

3 rounds for time of:
Row, 500 m
21 Wall Balls, 20/14 lbs
Run, 400 m

E2MOM for 12 mins: 1 Power Clean + 1 Hang Power Clean + 1 Jerks

Every 2 mins for 12 mins do:
1 1 Power Clean + 1 Hang Power Clean + 1 Jerk, pick load

AMRAP 20 mins: Run, Single DB Hang Clean & Jerks, and Single DB Box Step-ups

Complete as many rounds as possible in 20 mins of:
Run, 200 m
10 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
10 Dumbbell Box Step-ups, 50/35 lbs

Lifting: Deadlifts and Dumbbell Bent Over Rows

Deadlift 4-4-4-4, using heaviest weight per set
Dumbbell Bent Over Row 4-4-4-4, using heaviest weight per set

Annie

50-40-30-20-10 reps, for time of:
Double Under
Sit-up

Front Squat From Floor: 4RM

Record your best Front Squat From Floor 4 Rep Max lift.

FT: Deadlifts, Hang Power Cleans and Squat Cleans

For time:
45 Deadlifts, 155/105 lbs
30 Hang Power Cleans, 155/105 lbs
15 Squat Cleans, 155/105 lbs

Seated Db Shoulder Press 8-8-8

Seated Db Shoulder Press 8-8-8

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

FT: Row and Push Press

For time:
Row, 500 m
21 Push Press, 115/85 lbs
Row, 500 m
18 Push Press, 115/85 lbs
Row, 500 m
15 Push Press, 115/85 lbs
Row, 500 m
12 Push Press, 115/85 lbs