Author: snoridgecf

Solo WOD: AMRAP 16 mins: Rows, Wall Balls, KB Swings, and Sit-ups

Complete as many rounds as possible in 16 mins of:
Row, 300 m
10 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 53/35 lbs
20 AbMat Sit-ups

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

Complete as many rounds as possible in 25 mins of:
Row, 600 m
20 Partner Wall Balls, 20/14 lbs
40 Kettlebell Swings, 53/35 lbs
60 AbMat Sit-ups

E2MOM for 10 mins: 1 Power Clean + 1 Hang Squat Clean

1 1 Power Clean + 1 Hang Squat Clean, pick load

Every 2 mins for 10 mins.

AMRAP 15 mins: Strict Pull-ups, Power Cleans, and Box Jumps

Complete as many rounds as possible in 15 mins of:
3 Strict Pull-ups
6 Power Cleans, 135/95 lbs
9 Box Jumps, 30/24 in

Jerk 3RM

Find your Jerk 3 Rep Max.

Chipper: DU, Air Squats, Sit-ups, Push-ups, T2B and HSPU

For time:
100 Double Unders
75 Air Squats
50 AbMat Sit-ups
50 Push-ups
25 Toes To Bars
15 Handstand Push Ups

Overhead Squat 5-5-5

Overhead Squat 5-5-5

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

FT: Run; Overhead Squats, Ring Dips; Run

For time:
Run, 400 m
— then —
21 Overhead Squats, 95/65 lbs
21 Ring Dips
15 Overhead Squats, 115/75 lbs
15 Ring Dips
9 Overhead Squats, 135/95 lbs
9 Ring Dips
— then —
Run, 400 m

Barbell Good Morning 4-4-4-4

Barbell Good Morning 4-4-4-4

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

Morris

For time:
50 Wall Balls, 20/14 lbs
40 Row Calories
30 Alternating Dumbbell Snatches, 50/35 lbs
20 Box Jump Overs, 24/20 in
15 Bar Muscle-ups

Front Squat 2RM

Log your best Front Squat 2 rep max lift.

Only log the heaviest 2 rep, do not include sets prior to it.

7 RFT: Hang Power Cleans, Front Squats, and Lateral Burpees

7 rounds for time of:
7 Hang Power Cleans, 115/75 lbs
7 Front Squats, 115/75 lbs
7 Lateral Burpee Over Bars

Team WOD: Chipper: Partner Runs, Deadlifts, Double Unders and Pull-ups

For time:
Partner Run, 400 m
40 Deadlifts, 225/155 lbs
50 Pull-ups
200 Double Unders
50 Pull-ups
40 Deadlifts
Partner Run, 400 m

Solo WOD: Chipper: Runs, Deadlifts, Double Unders and Pull-ups

For time:
Run, 400 m
20 Deadlifts, 225/155 lbs
25 Pull-ups
100 Double Unders
25 Pull-ups
20 Deadlifts, 225/155 lbs
Run, 400 m

E2MOM for 10 mins: Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 2 mins for 10 mins.

FT: Alt DB Snatches, Alt Single DB Box Step-ups, and Bar Muscle-ups

For time:
50 Alternating Dumbbell Snatches, 50/35 lbs
30 Alternating Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
20 Bar Muscle-ups
30 Alternating Single Dumbbell Box Step-ups
50 Alternating Dumbbell Snatches

Barbell Good Morning 5-5-5-5

Barbell Good Morning 5-5-5-5

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

Row 2k

Row 2000 m

This is an all out effort for time.

Front Squat 3RM

Log your best Front Squat 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

AMRAP 20 mins: Row Cal, Wall Balls, Push-ups, and Med Ball Sit-ups

Complete as many rounds as possible in 20 mins of:
50/40 Row Calories
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Push-ups
20 Medicine Ball Sit-ups, 20/14 lbs