Category: Beyond the Whiteboard

Solo WOD: Frankenchipper 2.0

For time:
Run, 800 m
30 Kettlebell Swings, 53/35 lbs
21 Thrusters, 75/55 lbs
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

Team WOD: Team Frankenchipper 2.0

For time:
Partner Run, 800 m
60 Kettlebell Swings, 53/35 lbs
42 Thrusters, 75/55 lbs
42 Pull-ups
100 Push-ups
100 Air Squats
60 Box Jumps, 24/20 in
60 Partner Alternating Wall Balls, 20/14 lbs

AMRAP 25 mins: Row Calories, Run, Bike Calories, and Run

Complete as many rounds as possible in 25 mins of:
30/24 Row Calories
Run, 200 m
30/24 Bike Calories
Run, 200 m
Rest 2 mins

Checkout (Opt. A): AMReps 1 min: Strict Pull-ups

As many reps as possible in 1 min of:
Strict Pull-up

Checkout (Opt B): AMReps 1 min: Bar Muscle Up

As many reps as possible in 1 min of:
Muscle Up (Bar)

5 RFT: Power Snatch, Overhead Squats, and Double Unders

5 rounds for time of:
5 Power Snatches, 95/65 lbs
7 Overhead Squats, 95/65 lbs
30 Double Unders

Overhead Squat 3-3-3

Overhead Squat 3-3-3

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

Chipper: Deadlifts, C2B Pull-ups, Med Ball Box Step-ups, Sit-ups, and Row

For time:
10 Deadlifts, 225/155 lbs
20 Chest-to-bar Pull-ups
30 Med Ball Box Step-ups, 20/14 lbs, 20 in
40 AbMat Sit-ups
Row, 1000 m
40 AbMat Sit-ups
30 Med Ball Box Step-ups, 20/14 lbs, 20 in
20 Chest-to-bar Pull-ups
10 Deadlifts, 225/155 lbs

Deadlift 4-3-2

Deadlift 4-3-2

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

FT: Row and Hang Clean & Jerks

For time:
Row, 400 m
20 Hang Clean & Jerks, 95/65 lbs
Row, 400 m
15 Hang Clean & Jerks, 115/75 lbs
Row, 400 m
10 Hang Clean & Jerks, 135/95 lbs
Row, 400 m
5 Hang Clean & Jerks, 155/105 lbs

Push Jerk 2RM

Log your best Push Jerk 2 rep max lift.

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

4x AMRAP 4 mins: Back Squats, Toes-to-bars, and Lateral Burpees

For 4 cycles:
AMRAP in 4 mins of:
10 Back Squats, 95/65 lbs
8 Toes-to-bars
6 Lateral Burpee Over Bars

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

Back Squat 8-7-6

Back Squat 8-7-6

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

Solo WOD: AMRAP 14 mins: Row Cal, Wall Balls, and AbMat Sit-ups

Complete as many rounds as possible in 14 mins of:
10 Row Calories
15 Wall Balls, 20/14 lbs
20 AbMat Sit-ups

Team WOD: AMRAP 20 mins: Row, Wall Balls and Sit-ups

Complete as many rounds as possible in 20 mins of:
10 Row Calories
15 Wall Balls, 20/14 lbs
20 AbMat Sit-ups

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

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

Every 2 mins for 12 mins.

FT: Row, Power Cleans, and Rope Climbs

For time:
Row, 500/400 m
30 Power Cleans, 135/95 lbs
5 Rope Climbs, 15 ft
Row, 1000/800 m
5 Rope Climbs, 15 ft
30 Power Cleans, 135/95 lbs
Row, 500/400 m

5x AMRAP 2 mins: DB Deadlifts, DB Hang Power Cleans and DB Shoulder-to-Overhead

For 5 cycles:
AMRAP in 2 mins of:
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 cycle.
For each cycle continue the AMRAP.

Push Jerk 3RM

Record your best Push Jerk 3 rep max lift.

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

AMRAP 20 mins: Run, Box Step-ups, Overhead Squats, and Strict Pull-ups

Complete as many rounds as possible in 20 mins of:
Run, 200 m
20 Box Step-ups, 20 in
10 Overhead Squats, 75/55 lbs
5 Strict Pull-ups

Overhead Squat 4-4-4

Overhead Squat 4-4-4

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