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3 rounds for time of:
50 Row (calories)
15 Handstand Push-ups
50 Double Unders
Find your Jerk 5 Rep Max.
* From rack, Split or Push. Use mats for drops!
Back Squat 5-5-5Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)
Walking Lunge, 100 ft
18 Pull-ups
18 Sit-up (abmat)
Walking Lunge, 100 ft
15 Pull-ups
15 Sit-up (abmat)
Walking Lunge, 100 ft
12 Pull-ups
12 Sit-up (abmat)
Walking Lunge, 100 ft
9 Pull-ups
9 Sit-up (abmat)
Walking Lunge, 100 ft
6 Pull-ups
6 Sit-up (abmat)
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: Bench Press and Bent Over Barbell RowsBench Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3-3-3, using heaviest weight per set
* alternate between lifts
Complete as many rounds as possible in 12 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips
Bench Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3-3-3, using heaviest weight per set
* alternate between lifts
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 rounds for time of:
2 Squat Cleans (185#/115#)
6 Handstand Push-ups
10 Wall Balls (20#/14#)
Every 2 mins for 8 mins do:
5 Strict Pull-ups
Run 100m
5 Strict Toes To Bars
Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat CleansAs a team of 2 complete 3 rounds for time of:
50 Partner Alternating Wall Balls (20#/14#)
40 Shoulder-to-overheads (115#/75#)
30 Squat Cleans
* Split up reps for STO and Cleans. Alternate WB shots. One bar and one med ball per team.
Photo by @robcwilson
Cold and flu season is here. Just a reminder to please remember to always wipe down your equipment!
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and LungesAs a Team of 2 complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
* Alternate work (one works, one rests) Split reps or alternate exercises.
