Category: Beyond the Whiteboard

Back Squat 4RM

Record your best Back Squat 4 rep max lift.

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

21-18-15: Back Squats, Chest-to-bar Pull-ups and Deadlifts

21-18-15 reps, for time of:
Back Squat, 155/105 lbs
Chest-to-bar Pull-up
Deadlift, 155/105 lbs

Team WOD: AMRAP 16 mins: Clean & Jerks, Burpees, and Front Squats

Complete as many rounds as possible in 16 mins of:
5 Clean & Jerks, 115/75 lbs
10 Burpees
5 Front Squats, 115/75 lbs

Solo WOD: AMRAP 15 mins: Clean & Jerks, Burpees, Front Squats, and Burpees

Complete as many rounds as possible in 15 mins of:
3 Clean & Jerks, 115/75 lbs
5 Burpees
3 Front Squats, 115/75 lbs
5 Burpees
Rest 30 secs

Lifting: Deadlifts and Hollow Rocks

Deadlift 3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12, using heaviest weight per set

AMRAP 18 mins: Row Cal, Deadlifts, Echo Bike Cal, and Walking Lunges

Complete as many rounds as possible in 18 mins of:
15/12 Row Calories
10 Deadlifts, 225/155 lbs
10/8 Echo Bike Calories
Walking Lunge, 100 ft

Pt.1: Chipper: Run, Push Press, Box Jumps, Snatch, Pull-ups and Burpees

For time:
Run, 800 m
50 Push Press, 75/55 lbs
40 Box Jumps, 24/20 in
30 Power Snatches, 75/55 lbs
20 Pull-ups
10 Burpees

Pt.2: EMOM for 7 mins: Snatch

1 Snatch, pick load

Every 1 min for 7 mins.

Pt.3: AMReps 2 mins: Bar Muscle Ups

As many reps as possible in 2 mins of:
Bar Muscle Up

Shoulder Press 3RM

Record your best Shoulder Press 3 rep max lift.

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

AMRAP 20 mins: 400 m, Handstand Push-ups, Air Squats and Rope Climbs

Complete as many rounds as possible in 20 mins of:
Run, 400 m
10 Handstand Push-ups
25 Air Squats
1 Rope Climb

Back Squat 6RM

Record your best Back Squat 6 rep max lift.

Only include the heaviest 6 rep, do not include sets prior to it.

FT: Wall Balls and Toes-to-bar Couplets

For time:
21 Wall Balls, 20/14 lbs, 10/9 ft
21 Toes-to-bars
15 Wall Balls
15 Toes-to-bars
9 Wall Balls
9 Toes-to-bars
Rest 2 mins
15 Wall Balls
15 Toes-to-bars
12 Wall Balls
12 Toes-to-bars
9 Wall Balls
9 Toes-to-bars

5x RFT: Kettlebell Swings, Push-ups and Rows

5 rounds, each round for time, of:
20 Kettlebell Swings, 70/53 lbs
30 Push-ups
Row, 500 m

Rest 2 mins between each round.

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

Clean Pull + Hang Squat Clean 1-1-1-1-1

Clean Pull + Hang Squat Clean 1-1-1-1-1

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

FT: Hang Squat Cleans and Shuttle Runs

For time:
10 Hang Squat Cleans, pick load
6 Shuttle Runs, 50 ft
8 Hang Squat Cleans, pick load
6 Shuttle Runs, 50 ft
6 Hang Squat Cleans, pick load
6 Shuttle Runs, 50 ft
4 Hang Squat Cleans, pick load
6 Shuttle Runs, 50 ft
2 Hang Squat Cleans, pick load
6 Shuttle Runs, 50 ft

Shoulder Press: 4RM

Find your Shoulder Press 4 Rep Max.

Chipper: Row Cal, Wall Balls, Double Unders, HSPU, and Ring Dips

For time:
30/24 Row Calories
30 Wall Balls, 20/14 lbs
30 Double Unders
30 Handstand Push-ups
30 Double Unders
30 Ring Dips
30 Double Unders
30 Wall Balls, 20/14 lbs
30/24 Row Calories