Shoulder Press 7-7-7
Shoulder Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups & Solo WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
For time:
Partner Run 400m
60 Back Squats (115#/75#)
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats (135#/95#)
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats (155#/105#)
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run 400m
Solo WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
For time:
Run 400m
30 Back Squats (115#/75#)
20 Lateral Burpee Over Barbells
10 Pull-ups
20 Back Squats (135#/95#)
15 Lateral Burpee Over Barbells
10 Pull-ups
10 Back Squats (155#/105#)
10 Lateral Burpee Over Barbells
10 Pull-ups
Run 400m
Photo by @snoridgecrossfit
Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
For time:
Partner Run, 400 m
60 Back Squats, 115/75 lbs
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats, 135/95 lbs
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats, 155/105 lbs
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run, 400 m
Squat Clean Thruster 1-1-1-1-1 & FT: Row Buy-In; Ball Slams and AbMat Sit-ups
Squat Clean Thruster 1-1-1-1-1
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row Buy-In; Ball Slams and AbMat Sit-ups
For time:
Row 1000m
— then —
40 Ball Slams (30#/20#)
40 AbMat Sit-ups
30 Ball Slams
30 AbMat Sit-ups
20 Ball Slams
20 AbMat Sit-ups
10 Ball Slams
10 AbMat Sit-ups
Photo by @snoridgecrossfit
Lifting: Bent Over Barbell Rows and Strict HSPU & AMRAP 15 mins: Rows, Rope Climbs, Handstand Push-ups and KB Swings
Lifting: Bent Over Barbell Rows and Strict HSPU
Bent Over Barbell Row 4-4-4-4-4, using heaviest weight per set
Strict Handstand Push-up 3-3-3-3-3, using heaviest weight per set
AMRAP 15 mins: Rows, Rope Climbs, Handstand Push-ups and KB Swings
Complete as many rounds as possible in 15 mins of:
Row 250m
1 Rope Climb
5 Handstand Push-ups
15 Kettlebell Swings (53#/35#)
Photo by @snoridgecrossfit
Deadlift 3-3-3 & FT: Deadlifts and Runs
E2MOM for 10 mins: Snatch & Chipper: Run, Muscle-ups, Squat Snatch
Chipper: Run, Muscle-ups, Squat Snatch
For time:
Run, 200 m
9 Muscle-ups
9 Squat Snatches, 135/95 lbs
Run, 200 m
7 Muscle-ups
7 Squat Snatches, 135/95 lbs
Run, 200 m
5 Muscle-ups
5 Squat Snatches, 135/95 lbs
* Running "Amanda". Scale to 1 C2B + 1 RIng Dip = 1 MU or sub BMU. Scale Squat Snatch to Power.
E2MOM for 10 mins: Snatch & Chipper: Run, Muscle-ups, Squat Snatch & Checkout: Hollow Rocks: 50 Reps
Chipper: Run, Muscle-ups, Squat Snatch
For time:
Run 200m
9 Muscle-ups
9 Squat Snatches (135#/95#)
Run 200m
7 Muscle-ups
7 Squat Snatches
Run 200m
5 Muscle-ups
5 Squat Snatches
* Running “Amanda”. Scale to 1 C2B + 1 RIng Dip = 1 MU or sub BMU. Scale Squat Snatch to Power.
Photo by @snoridgecrossfit
Front Squat 3-3-3 & 21-18-15-12-9-6-3: Push Press, Box Jumps and Wall Balls
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9-6-3: Push Press, Box Jumps and Wall Balls
21-18-15-12-9-6-3 reps, for time of:
Push Press (95#/65#)
Box Jump (24″/20″)
Wall Ball (20#/14#)
Photo by @snoridgecrossfit
Front Squat 3-3-3
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.