Category: Beyond the Whiteboard

Team WOD: FT: KB Swings, Shuttle Run Ladder

For time:
50 Kettlebell Swings, 70/53 lbs
50 Shuttle Runs, 50 ft
40 Kettlebell Swings
40 Shuttle Runs, 50 ft
30 Kettlebell Swings
30 Shuttle Runs, 50 ft

Solo WOD: 6 RFT: KB Swings and Shuttle Runs

6 rounds for time of:
10 Kettlebell Swings, 70/53 lbs
10 Shuttle Runs, 50 ft

Shoulder Press 6-5-4

Shoulder Press 6-5-4

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

FT: Rows, Handstand Push-ups, Rope Climbs

For time:
Row, 1000 m
21 Handstand Push-ups
3 Rope Climbs, 15 ft
Row, 750 m
15 Handstand Push-ups
2 Rope Climbs
Row, 500 m
9 Handstand Push-ups
1 Rope Climb

Back Squat 3-3-3

Back Squat 3-3-3

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

Opt. 1: Death By Wall Balls : 2 rep + 2 rep / 1 min

With a continously running clock perform:
2 Wall Balls, 20/14 lbs in the first 1 min
4 Wall Balls, 20/14 lbs in the second 1 min
6 Wall Balls, 20/14 lbs in the third 1 min
…

Continuing this for as long as you are able.

Opt. 2: Death By Wall Balls : 1 rep + 1 rep / 1 min

With a continously running clock perform:
1 Wall Ball, 20/14 lbs in the first 1 min
2 Wall Balls, 20/14 lbs in the second 1 min
3 Wall Balls, 20/14 lbs in the third 1 min
…

Continuing this for as long as you are able.

8 x 1 min RemReps: Run and Clean & Jerks

8 rounds, 1 min each, for max reps of:
Run, 100 m
max reps in remaining time Clean & Jerks, 115/75 lbs
Rest 3 mins

Checkout WOD: 21-15-9: Toes-to-bars and AbMat Sit-ups

21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up

Alt EMOM 12 mins: Thrusters and Rows

Every 1 min for 12 mins, alternating between:
5 Thrusters, pick load
Row, 150/125 m

FT: Thrusters and Run

For time:
10 Thrusters, 115/75 lbs
Run, 200 m
20 Thrusters, 95/65 lbs
Run, 400 m
30 Thrusters, 75/55 lbs
Run, 800 m

PullFT: Run, Pull-ups, Hand Release Push-ups, and Deadlifts; then Box Step-ups

For time:
Run, 400 m
25 Pull-ups
25 Hand Release Push-ups
10 Deadlifts, 225/155 lbs
Run, 400 m
20 Pull-ups
20 Hand Release Push-ups
10 Deadlifts
Run, 400 m
15 Pull-ups
15 Hand Release Push-ups
10 Deadlifts
Run, 400 m
10 Pull-ups
10 Hand Release Push-ups
10 Deadlifts
— then —
200 Box Step-ups, 20 in

Team WOD: FT: Partner Wall Ball, Clean & Jerks and Dumbbell Overhead Walking Lunges

For time:
100 Wall Ball (Partner)s, 20 /14 lbs
100 Power Clean & Jerks, 115/75 lbs
Single Arm Dumbbell Overhead Walking Lunge, pick load, 200 m

FT: 5x Wall Balls and Clean & Jerks; then Single DB Overhead Walking Lunge

For time:
5 rounds of:
10 Wall Balls, 20/14 lbs
10 Clean & Jerks, 115/75 lbs
— then —
Single Arm Dumbbell Overhead Walking Lunge, pick load, 100 m

Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
3 Strict Handstand Push-ups

21-18-15-12-9-6: Row Cal, Alt DB Snatches, and Lateral Burpees

21-18-15-12-9-6 reps, for time of:
Row Calorie
Alternating Dumbbell Snatch, 50/35 lbs
Lateral Burpee Over Dumbbell

Squat Clean: 2RM

Record your best Squat Clean 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

3 RF-ME / 1 min Stations: Bike Cal, Push Press, Air Squats, Row Cal and HR Push-ups

3 rounds, 1 min per station, for max reps of:
Bike Calorie
Push Press, 75/55 lbs
Air Squat
Row Calorie
Hand Release Push-up
Rest 1 min

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

Power Snatch: 1RM

Log your best Power Snatch 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

FT: Med Ball Runs, Power Snatches and Run

For time:
Med Ball Run, 20/14 lbs, 200 m
20 Power Snatches, 95/65 lbs
Run, 400 m
20 Power Snatches, 95/65 lbs
Med Ball Run, 20/14 lbs, 200 m