Category: Beyond the Whiteboard

Team WOD: AMRAP 24 mins: Row, Partner Wall Balls, KB Swings, MB Sit-ups and HSPU

Complete as many rounds as possible in 24 mins of:
50/40 Row Calories
40 Partner Wall Balls, 20/14 lbs
30 Kettlebell Swings, 53/35 lbs
20 Medicine Ball Sit-ups, 20/14 lbs
10 Handstand Push-ups

Solo WOD: AMRAP 15 mins: Row, Partner Wall Balls, KB Swings, MB Sit-ups and HSPU

Complete as many rounds as possible in 15 mins of:
25/20 Row Calories
20 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 53/35 lbs
10 Med Ball Sit-ups, 20/14 lbs
5 Handstand Push-ups

Deadlift 3-3-3

Deadlift 3-3-3

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

FT: Deadlifts, Toes-to-bars, and Row Cal

For time:
27 Deadlifts, 205/145 lbs
27 Toes-to-bars
27/21 Row Calories
21 Deadlifts, 205/145 lbs
21 Toes-to-bars
27/21 Row Calories
15 Deadlifts, 205/145 lbs
15 Toes-to-bars
27/21 Row Calories
9 Deadlifts, 205/145 lbs
9 Toes-to-bars
27/21 Row Calories

Snatch + Overhead Squat 1-1-1-1-1

Snatch + Overhead Squat 1-1-1-1-1

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

AMRAP 12 mins: Shuttle Runs, Overhead Squats, and Rope Climbs

Complete as many rounds as possible in 12 mins of:
5 Shuttle Runs, 50 ft
9 Overhead Squats, 95/65 lbs
1 Rope Climb, 15 ft

Complex: 9 Deadlift + 6 Hang Power Clean + 3 Jerk: 1RM

Record your best 9 Deadlift + 6 Hang Power Clean + 3 Jerk 1 Rep Max lift.

Alt EMOM 15 mins: 9 Deadlift + 6 Hang Power Clean + 3 Jerks, Air Squats, and Push-ups

Every 1 min for 15 mins, alternating between:
1 9 Deadlift + 6 Hang Power Clean + 3 Jerk, 135 lbs
20 Air Squats
15 Push-ups

Weighted Ring Dip 5-5-5-5

Weighted Ring Dip 5-5-5-5

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

AMRAP 20 mins: Burpees, Row, Sit-ups, Double under, and Walking Lunges

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

Front Squat 5RM

Log your best Front Squat 5 rep max lift.

Only log the heaviest 5 rep, do not include sets prior to it.

Hope

3 rounds, 1 min per station, for max reps of:
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

For time:
Partner Run, 800 m
50 Overhead Squats, 95/65 lbs
100 AbMat Sit-ups
150 Double Unders
50 Sumo Deadlift High-pulls, 95/65 lbs
100 Box Jump Overs, 24/20 in

* Alternate work and rest; one partner works at a time
* Run 800m as a team

Solo WOD: Run, Overhead Squat, Sit-up, Double Unders, Sumo Deadlift High-pull, Box Jump Overs

For time:
Run, 800 m
25 Overhead Squats, 95/65 lbs
50 AbMat Sit-ups
75 Double Unders
25 Sumo Deadlift High-pulls, 95/65 lbs
50 Box Jump Overs, 24/20 in

Bench Press 2-2-2

Bench Press 2-2-2

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

FT: Row, Toes-to-bar, and Wall Walks

For time:
24/20 Row Calories
18 Toes-to-bars
6 Wall Walks
21/17 Row Calories
15 Toes-to-bars
5 Wall Walks
18/15 Row Calories
12 Toes-to-bars
4 Wall Walks
15/12 Row Calories
9 Toes-to-bars
3 Wall Walks
12/10 Row Calories
6 Toes-to-bars
2 Wall Walks

Power Clean + Thruster 1-1-1-1

Power Clean + Thruster 1-1-1-1

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

3 RFT: Thrusters, Kettlebell Swings and Run

3 rounds for time of:
12 Thrusters, 115/75 lbs
21 Kettlebell Swings, 53/35 lbs
Run, 400 m

Deadlift 4-4-4

Deadlift 4-4-4

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

Alt EMOM 15 mins: Wall Balls, Box Jumps, Deadlifts, and Max Rep Ring Muscle Ups

Every 1 min for 15 mins, alternating between:
20 Wall Balls, 20/14 lbs
15 Box Jumps, 24/20 in
10 Deadlifts, 185/135 lbs
Max Rep Ring Muscle Up
Rest 1 min