Category: Beyond the Whiteboard

Alt EMOM 10 mins: Deadlifts and Handstand Walk

Every 1 min for 10 mins, alternating between:
4 Deadlifts, pick load
Handstand Walk, 20 ft

AMRAP 15 mins: Deadlifts, Row Cal and Wall Balls

Complete as many rounds as possible in 15 mins of:
10 Deadlifts, 225/155 lbs
15 Row Calories
20 Wall Balls, 20/14 lbs

Pt. 1: AMRAP 16 mins: Run, Thrusters, and Sit-ups

Complete as many rounds as possible in 16 mins of:
Run, 200 m
15 Thrusters, 75/55 lbs
30 AbMat Sit-ups

Pt. 2: EMOM min for 6 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 6 mins.

Power Snatch 1-1-1-1-1

Power Snatch 1-1-1-1-1

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

FT: Run and Power Snatches

For time:
Run, 200 m
2 Power Snatches, 155/105 lbs
Run, 200 m
4 Power Snatches, 155/105 lbs
Run, 200 m
6 Power Snatches, 155/105 lbs
Run, 200 m
8 Power Snatches, 155/105 lbs
Run, 200 m
10 Power Snatches, 155/105 lbs

Lifting: Bench Press and DB Bent Over Rows

Bench Press 6-6-6, using heaviest weight per set
Dumbbell Bent Over Row 6-6-6, using heaviest weight per set

5x RFT: Rows, Box Jump Overs, and Burpees

5 rounds, each round for time, of:
Row, 250/225 m
10 Box Jump Overs, 24/20 in
10 Burpees

Rest 2 mins between each round.

Checkout: FQ: Plank Hold and Hollow Hold

For quality:
Plank Hold, 2 mins
Hollow Hold, 2 mins

Back Squat 10RM

Log your best Back Squat 10 rep max lift.

Only log the heaviest 10 rep, do not include sets prior to it.

Cin-dee

Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Handstand Push-ups
15 Back Squats, 45/35 lbs

Team WOD: 3 RFT: Rows, Partner Alt 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

1 Power Clean + 2 Push Jerk 1-1-1

1 Power Clean + 2 Push Jerk 1-1-1

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

FT: Run and Power Clean & Jerks

For time:
Run, 200 m
2 Power Clean & Jerks, 155/105 lbs
Run, 200 m
4 Power Clean & Jerks, 155/105 lbs
Run, 200 m
6 Power Clean & Jerks, 155/105 lbs
Run, 200 m
8 Power Clean & Jerks, 155/105 lbs
Run, 200 m
10 Power Clean & Jerks, 155/105 lbs

Front Squat 5-3-1ME

Front Squat 5-3-ME

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

AMRAP 15 mins: Walking Lunges, Alt DB Snatches, and Burpees

Complete as many rounds as possible in 15 mins of:
Walking Lunge, 60 ft
12 Alternating Dumbbell Snatches, 50/35 lbs
6 Burpees

Lifting: DB Bench Press and Double DB Bent Over Rows

Dumbbell Bench Press 8-8-8, using heaviest weight per set
Double Dumbbell Bent Over Row 8-8-8, using heaviest weight per set

FT: Run then 5x Toes-to-bars and Box Jumps then Run

For time:
Run, 400 m
— then —
5 rounds of:
10 Toes-to-bars
10 Box Jumps, 30/24 in
— then —
Run, 400 m

Hang Squat Snatch 3-2-1-1-1

Hang Squat Snatch 3-2-1-1-1

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

Tabata: Overhead Squats, Hand Release Push-Ups and Sit-ups

Tabata Overhead Squat, pick load
Rest 1 min
Tabata Hand Release Push-Up
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.