Category: Beyond the Whiteboard

Solo WOD: FT: Rows, KB Goblet Squats, and Burpee Pull-ups

For time:
Row, 750 m
40 Kettlebell Goblet Squats, 53/35 lbs
20 Burpee Pull-ups
Row, 500 m
30 Kettlebell Goblet Squats, 53/35 lbs
15 Burpee Pull-ups
Row, 250 m
20 Kettlebell Goblet Squats, 53/35 lbs
10 Burpee Pull-ups

Team WOD: FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-ups

For time:
Row, 1500 m
80 Kettlebell Goblet Squats, 53/35 lbs
40 Burpee Pull-ups
Row, 1000 m
60 Kettlebell Goblet Squats
30 Burpee Pull-ups
Row, 750 m
40 Kettlebell Goblet Squats
20 Burpee Pull-ups
Row, 500 m
20 Kettlebell Goblet Squats
10 Burpee Pull-ups

Deadlift 5RM

Log your best Deadlift 5 rep max lift.

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

E3MOM for 21 mins: Rows, Deadlifts, and Toes-to-bars

Every 3 mins for 21 mins do:
Row, 250/200 m
10 Deadlifts, 185/135 lbs
10 Toes-to-bars

Back Squat 3-3-ME

Back Squat 3-3-ME

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

FT: Run, DB Thrusters, and Pull-ups

For time:
Run, 800 m
25 Dumbbell Thrusters, 50/35 lbs
30 Pull-ups

Lifting: DB Bench Press and DB Bent Over Row

Dumbbell Bench Press 10-10-10, using heaviest weight per set
Dumbbell Bent Over Row 10-10-10, using heaviest weight per set

Opt. 1: Chipper: Double Unders, Power Snatches, Handstand Push-ups and Muscle-ups

For time:
100 Double Unders
30 Power Snatches, 115/75 lbs
20 Handstand Push-ups
10 Muscle-ups

Opt. 2: Chipper: Double Unders, Power Snatches, Handstand Push-ups, and Ring Dips

For time:
100 Double Unders
30 Power Snatches, 115/75 lbs
20 Handstand Push-ups
20 Ring Dips

Front Squat 1-1-1

Front Squat 1-1-1

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

Alt EMOM 21 mins: Bike Cal, Med Ball Sit-ups, and Squat Cleans

Every 1 min for 21 mins, alternating between:
8/6 Bike Calories
12 Med Ball Sit-ups, 14/10 lbs
4 Squat Cleans, 135/95 lbs

Shoulder Press 1-1-1

Shoulder Press 1-1-1

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

AMRAP 15 mins: Push Press, Burpee Box Jumps and Run

Complete as many rounds as possible in 15 mins of:
15 Push Press, 95/65 lbs
10 Burpee Box Jumps, 24/20 in
Run, 400 m

Lifting: DB Bench Press and DB Bent Over Row

Dumbbell Bench Press 12-12-12, using heaviest weight per set
Dumbbell Bent Over Row 12-12-12, using heaviest weight per set

AMRAP 10 mins: Toes-to-bars, KB Swings and Wall Balls

Complete as many rounds as possible in 10 mins of:
10 Toes-to-bars
10 Kettlebell Swings, 53/35 lbs
10 Wall Balls, 20/14 lbs

Clean & Jerk 3-2-1-1-1

Clean & Jerk 3-2-1-1-1

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

E3MOM for 21 mins: Clean & Jerks and Run

Every 3 mins for 21 mins do:
5 Clean & Jerks, pick load
Run, 200 m

Back Squat 5-5-ME

Back Squat 5-5-ME

Use the same weight for each set.
Rest as needed between sets.

5 RFT: Run, Deadlifts and Back Squats

5 rounds for time of:
Run, 200 m
15 Deadlifts, 135/95 lbs
10 Back Squats, 135/95 lbs