Category: Beyond the Whiteboard

Pause Front Squat (2 Seconds) 2-2-2-2

Pause Front Squat (2 Seconds) 2-2-2-2

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

10 RFT: Bar Muscle-ups, Shuttle Runs, and Front Squats

10 rounds for time of:
3 Bar Muscle-ups
5 Shuttle Runs, 50 ft
7 Front Squats, 95/65 lbs

Lifting: DB Bench Press and Single Arm DB Bent Over Row

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

5 RFT: Wall Balls, KB Swings and Ring Dips

5 rounds for time of:
21 Wall Balls, 20/14 lbs, 10/9 ft
15 Kettlebell Swings, 24/16 kg
9 Ring Dips
* (53#/35#)

Shoulder Press 5-5-5

Shoulder Press 5-5-5

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

Falkel

Complete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

As a Team of 2 complete 2 Rounds for time of:

100 Wall Balls (20#/14#)
100 Ball Slams (30#/20#)
100 Overhead Walking Lunge With Plates (45#/25#)

* Alternate work with your partner (one works, one rests).

Post total time.

Pt. 2: EMOM min for 6 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 1 min for 6 mins.

Alt EMOM 10 mins: Deadlifts and Row Cal

Every 1 min for 10 mins, alternating between:
15/12 Row Calories
5-4-3-2-1 Deadlifts, pick load

AMRAP 15 mins: Deadlifts, Lateral Burpee Over Bars, and Box Jumps

Complete as many rounds as possible in 15 mins of:
6 Deadlifts, 225/155 lbs
9 Lateral Burpee Over Bars
12 Box Jumps, 24/20 in

Alt EMOM 10 mins: Power Snatch and Squat Snatch

Every 1 min for 10 mins, alternating between:
1 Power Snatch, pick load
1 Squat Snatch, pick load

FT: Double Unders, Toes-to-bars, and Power Snatch

For time:
50 Double Unders
25 Toes-to-bars
3 Snatches, 135/95 lbs
40 Double Unders
20 Toes-to-bars
3 Snatches, 135/95 lbs
30 Double Unders
15 Toes-to-bars
3 Snatches, 135/95 lbs
20 Double Unders
10 Toes-to-bars
3 Snatches, 135/95 lbs
10 Double Unders
5 Toes-to-bars
3 Snatches, 135/95 lbs

Pause Front Squat (2 Seconds) 3-3-3-3

Pause Front Squat (2 Seconds) 3-3-3-3

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

3 RFT: Rows, Front Squats and Run

3 rounds for time of:
Row, 500 m
21 Front Squats, 75/55 lbs
Run, 400 m

Lifting: DB Bench Press and Single Arm DB Bent Over Row

Dumbbell Bench Press 10-10-10, using heaviest weight per set
Single Arm Dumbbell Bent Over Row 10-10-10, using heaviest weight per set

Baseline x3

3 rounds for time of:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
Rest 3 mins

Team WOD: 8 x AMRAP: Rows and Max Reps Squat Cleans

For 8 cycles:
AMRAP in 2:30 of:
Row, 300 m
Max Reps Squat Clean, 135/95 lbs

Rest 30 secs between each cycle.
For each cycle restart the AMRAP.

Solo WOD: 7 RFT: Rows and Squat Cleans

7 rounds for time of:
Row, 200/150 m
5 Squat Cleans, 155/105 lbs