Category: Beyond the Whiteboard

Solo WOD: AMRAP 14 mins: Run, Power Snatches, and Lateral Burpees

Complete as many rounds as possible in 14 mins of:
Run, 100 m
7 Power Snatches, 95/65 lbs
7 Lateral Burpee Over Bars

Team WOD: AMRAP 24 mins: Run, Power Snatches, and Lateral Burpees

Complete as many rounds as possible in 24 mins of:
Run, 100 m
7 Power Snatches, 95/65 lbs
7 Lateral Burpee Over Bars

Front Squat 4-4-4

Front Squat 4-4-4

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

4 RFT: Row Cal, Med Ball Cleans, and Handstand Push-ups

4 rounds for time of:
24/21 Row Calories
21 Medicine Ball Cleans, 20/14 lbs
15 Handstand Push-ups

Alternating Front Rack Lunge 4-4-4-4

Alternating Front Rack Lunge 4-4-4-4

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

5 RFT: Hang Power Cleans, Burpees, and Goblet Alt Reverse Lunges

5 rounds for time of:
10 Hang Power Cleans, 135/95 lbs
15 Burpees
20 Goblet Alternating Reverse Lunges, 53/35 lbs

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 4-4-4, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set

6 RFT: Double Unders, Air Squats, and Deadlifts

6 rounds for time of:
30 Double Unders
20 Air Squats
10 Deadlifts, 225/155 lbs

FQ: Muscle-up Practices and Handstand Walk Practice

For quality:
Muscle-up Practice
Handstand Walk Practice

AMRAP 12 mins: Ring Dips, Pull-ups and Box Jumps

Complete as many rounds as possible in 12 mins of:
6 Ring Dips
12 Pull-ups
18 Box Jumps, 24/20 in

Checkout: 3 RFT: AbMat Sit-ups and Alt V-ups

3 rounds for time of:
21 AbMat Sit-ups
12 Alternating V-ups

Solo WOD: FT: Row Cal, Alternating DB Snatches and Wall Balls

For time:
50/35 Row Calories
50 Alternating Dumbbell Snatches, 50/35 lbs
50 Wall Balls

Team WOD: FT: Row Calories; 4x Partner Wall Balls and Alt DB Snatch

For time:
100/70 Row Calories
— then —
4 rounds of:
50 Partner Wall Balls, 20/14 lbs
30 Alternating Dumbbell Snatches, 50/35 lbs

Front Squat 5-5-5

Front Squat 5-5-5

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

AMRAP 12 mins: DB Thrusters and Rope Climbs

Complete as many rounds as possible in 12 mins of:
9 Dumbbell Thrusters, 35/25 lbs
1 Rope Climb, 15 ft

Shoulder Press 3-3-3-3

Shoulder Press 3-3-3-3

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

3 RFT: Row, Push Press, and Run

3 rounds for time of:
Row, 500 m
20 Push Press, 95/65 lbs
Run, 400 m