Category: Beyond the Whiteboard

Back Squat 1-1-1-1

Back Squat 1-1-1-1

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

FT: Walking Lunges, Pull-ups and Sit-ups

For time:
Walking Lunge, 100 ft
21 Pull-ups
21 AbMat Sit-ups
Walking Lunge, 100 ft
18 Pull-ups
18 AbMat Sit-ups
Walking Lunge, 100 ft
15 Pull-ups
15 AbMat Sit-ups
Walking Lunge, 100 ft
12 Pull-ups
12 AbMat Sit-ups
Walking Lunge, 100 ft
9 Pull-ups
9 AbMat Sit-ups
Walking Lunge, 100 ft
6 Pull-ups
6 AbMat Sit-ups

*17 Minute Time Cap

Team WOD: FT: Power Clean Ladder and Runs

For time:
40 Power Cleans, 135/95 lbs
Partner Run, 600 m
30 Power Cleans, 155/105 lbs
Partner Run, 400 m
20 Power Cleans, 185/125 lbs
Partner Run, 200 m

Solo WOD: FT: Power Clean Ladder and Runs

For time:
20 Power Cleans, 135/95 lbs
Run, 600 m
15 Power Cleans, 155/105 lbs
Run, 400 m
10 Power Cleans, 185/125 lbs
Run, 200 m

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

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

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

5 RFT: C2B Pull-ups, Overhead Squats and Run

5 rounds for time of:
10 Chest-to-bar Pull-ups
15 Overhead Squats, 75/55 lbs
Run, 200 m

Alt EMOM 10 mins: Rope Climbs and Handstand Walk Practices

Every 1 min for 10 mins, alternating between:
Rope Climb
Handstand Walk Practice

3 RFT: Run, Handstand Push-ups, Row and Toes-to-bar

3 rounds for time of:
Run, 400 m
15 Handstand Push-ups
Row, 500 m
15 Toes-to-bars

Back Squat 2-2-2-2

Back Squat 2-2-2-2

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

Chipper: Wall Balls, Alt DB Snatches, Box Jumps, and Bar Muscle-ups

For time:
75 Wall Balls, 20/14 lbs
50 Alternating Dumbbell Snatches, 50/35 lbs
25 Box Jumps, 30/24 in
10 Bar Muscle-ups

Push Jerk 2RM

Log your best Push Jerk 2 rep max lift.

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

4 RF-ME / 1 min Stations: Row Cal, Push Jerks, and Lateral Burpees Over Bar

4 rounds, 1 min per station, for max reps of:
Row Calorie
Push Jerk, 115/75 lbs
Lateral Burpee Over Bar
Rest 1 min

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

Alt EMOM 12 mins: Kipping Pull-up Practice and Handstand Walk Practice

Every 1 min for 12 mins, alternating between:
5 Kipping Pull-up Practices
Handstand Walk Practice, 30 secs

FT: Air Squats, Sit-ups, and Rope Climbs

For time:
50 Air Squats
50 AbMat Sit-ups
5 Rope Climbs
40 Air Squats
40 AbMat Sit-ups
4 Rope Climbs
30 Air Squats
30 AbMat Sit-ups
3 Rope Climbs
20 Air Squats
20 AbMat Sit-ups
2 Rope Climbs
10 Air Squats
10 AbMat Sit-ups
1 Rope Climb

Alt EMOM 12 mins: Squat Snatch and Clean & Jerk

Every 1 min for 12 mins, alternating between:
1 Squat Snatch, pick load
1 Clean & Jerk, pick load

AMRAP 12 mins: Squat Snatch, Clean & Jerks and Double Unders

Complete as many rounds as possible in 12 mins of:
1 Squat Snatch, 135/95 lbs
3 Clean & Jerks, 135/95 lbs
30 Double Unders