Category: Beyond the Whiteboard

Barbell Good Morning 5-5-5-5

Barbell Good Morning 5-5-5-5

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

Row 2k

Row 2000 m

This is an all out effort for time.

Front Squat 3RM

Log your best Front Squat 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

AMRAP 20 mins: Row Cal, Wall Balls, Push-ups, and Med Ball Sit-ups

Complete as many rounds as possible in 20 mins of:
50/40 Row Calories
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Push-ups
20 Medicine Ball Sit-ups, 20/14 lbs

Shoulder Press 5-4-3-2-1

Shoulder Press 5-4-3-2-1

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

4 RFT: Run, HSPU, Sumo Deadlift High Pulls and Box Jumps

4 rounds for time of:
Run, 400 m
9 Handstand Push Ups
12 Sumo Deadlift High Pulls, 95/65 lbs
15 Box Jumps, 24/20 in

Power Clean 3-3-3

Power Clean 3-3-3

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

4x AMRAP 3 mins: Double Unders, Power Cleans and Lateral Burpees

For 4 cycles:
AMRAP in 3 mins of:
50 Double Unders
10 Power Cleans, 135/95 lbs
10 Lateral Burpee Over Bars

Rest 2 mins between each cycle.
For each cycle continue the AMRAP.

Team WOD: Annie/Fran/Isabel

Team WOD: Annie/Fran/Isabel

As a team of 2 complete for time:
150 Double Unders
150 AbMat Sit-ups
45 Thrusters (95#/65)
45 Pull-ups
30 Power Snatches (135#/95#)

* One partner works at a time, alternate work but stay in order of movements.
** One bar, add weight for “Isabel”

Post total time.

Solo WOD: Chipper: Double Unders, Sit-ups, Thrusters, Pull-ups and Power Snatches

For time:
75 Double Unders
75 AbMat Sit-ups
22 Thrusters, 95 lbs
22 Pull-ups
15 Power Snatches, 135 lbs

Deadlift 2-2-2

Deadlift 2-2-2

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

10 RFT: Rope Climbs, Deadlifts, Wall Balls, and Farmer Carries

10 rounds for time of:
1 Rope Climb, 15 ft
5 Deadlifts, 225/155 lbs
10 Wall Balls, 20/14 lbs
Farmer Carry, pick load, 50 m

Weighted Ring Dip 3-3-3-3

Weighted Ring Dip 3-3-3-3

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

5 RFT: Row, Toes-to-bar, Handstand Push-up and Ring Dip

5 rounds for time of:
Row, 250 m
7 Toes-to-bars
7 Handstand Push-ups
7 Ring Dips

Pt. 1: AMRAP 14 mins: Squat Snatch, Run and Clean & Jerk

Complete as many rounds as possible in 14 mins of:
3 Squat Snatches, 115/75 lbs
Run, 100 m
5 Clean & Jerks, 115/75 lbs

Pt. 2: Alt EMOM 10 mins: Squat Snatch and Clean & Jerk

Every 1 min for 10 mins, alternating between:
1 Squat Snatch, pick load
1 Clean & Jerk, pick load

Shoulder Press 10-8-6-4-2

Shoulder Press 10-8-6-4-2

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

AMReps 18 mins: KB Swings, Box Jump Overs, and Run Ladder

As many reps as possible in 18 mins of:
3 Kettlebell Swings, 53/35 lbs
3 Box Jump Overs, 24/20 in
Run, 200 m
6 Kettlebell Swings, 53/35 lbs
6 Box Jump Overs, 24/20 in
Run, 200 m
9 Kettlebell Swings, 53/35 lbs
9 Box Jump Overs, 24/20 in
Run, 200 m
etc.

Keep adding 3 reps to each movement each round until time expires.

Front Squat 4RM

Record your best Front Squat 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

Half Barbara

5 rounds, each round for time, of:
10 Pull-ups
15 Push-ups
20 AbMat Sit-ups
25 Air Squats

Rest 2 mins between each round.

Do not include your rest in the time.