Category: Daily WOD

Chipper: Squat Cleans, Lateral Burpees, Row Cal, and Sit-ups

For time:
10 Squat Cleans, 135/95 lbs
20 Lateral Burpee Over Bars
40 Row Calories
80 AbMat Sit-ups

Front Squat: 1RM

Log your best Front Squat 1 rep max lift.

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

Bench Press 4-4-3-3

Bench Press 4-4-3-3

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

3 RFT: DB Farmers Carries, Muscle-ups, and DB Snatch

3 rounds for time of:
Dumbbell Farmers Carry, 50/35 lbs, 100 m
10 Muscle-ups
30 Dumbbell Snatches, 50/35 lbs

EMOM for 6 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 6 mins.

AMRAP 18 mins: Power Cleans, Handstand Push-ups, and Run Ladder

Complete as many rounds as possible in 18 mins of:
2 Power Cleans, 165/110 lbs
2 Handstand Push-ups
Run, 100 m
4 Power Cleans, 165/110 lbs
4 Handstand Push-ups
Run, 100 m
6 Power Cleans, 165/110 lbs
6 Handstand Push-ups
Run, 100 m
8 Power Cleans, 165/110 lbs
8 Handstand Push-ups
Run, 100 m
10 Power Cleans, 165/110 lbs
10 Handstand Push-ups
Run, 100 m
12 Power Cleans, 165/110 lbs
12 Handstand Push-ups
Run, 100 m
14 Power Cleans, 165/110 lbs
14 Handstand Push-ups
Run, 100 m
16 Power Cleans, 165/110 lbs
16 Handstand Push-ups
Run, 100 m
18 Power Cleans, 165/110 lbs
18 Handstand Push-ups
Run, 100 m
20 Power Cleans, 165/110 lbs
20 Handstand Push-ups
Run, 100 m

Solo WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups

For time:
Run, 400 m
30 Back Squats, 115 lbs
20 Lateral Burpee Over Barbells
10 Pull-ups
20 Back Squats, 135 lbs
15 Lateral Burpee Over Barbells
10 Pull-ups
10 Back Squats, 155 lbs
10 Lateral Burpee Over Barbells
10 Pull-ups
Run, 400 m

Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups

For time:
Partner Run, 400 m
60 Back Squats, 115/75 lbs
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats, 135/95 lbs
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats, 155/105 lbs
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run, 400 m

EMOM for 7 mins: Snatch + 2 Overhead Squat

Snatch + 2 Overhead Squat, pick load

Every 1 min for 7 mins.

3 RFT: Rows, Toes-to-bars and Overhead Squats

3 rounds for time of:
Row, 500 m
12 Toes-to-bars
9 Overhead Squats, 115/75 lbs

Bench Press 5-5-4-4

Bench Press 5-5-4-4

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

AMRAP 12 mins: Kettlebell Swing and Burpee Ladder

Complete as many rounds as possible in 12 mins of:
3 Kettlebell Swings
3 Burpees
6 Kettlebell Swings
6 Burpees
9 Kettlebell Swings
9 Burpees

Pt. 1: 7 RFT: Double Unders and Power Cleans

7 rounds for time of:
30 Double Unders
3 Power Cleans, pick load

Pt. 2: AMRAP 6 mins: Farmer Carries and AbMat Sit-ups

Complete as many rounds as possible in 6 mins of:
Farmer Carry, 50/35 lbs, 100 m
21 AbMat Sit-ups

Deadlift 5-5-5-5

Deadlift 5-5-5-5

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

AMRAP 15 mins: Pull-ups, Push-ups, Air Squats and Deadlifts

Complete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Deadlifts, 225/155 lbs

4x 3 mins RemReps: Run, Box Jump Overs, and max rep Wall Balls

4 rounds, 3 mins each, for max reps of:
Run, 200 m
10 Box Jump Overs, 24/20 in
max reps in remaining time Wall Balls, 20/14 lbs, 10/9 ft
Rest 1 min

Front Squat 2-2-2

Front Squat 2-2-2

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

Solo WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-ups

Complete as many rounds as possible in 17 mins of:
7 Row Calories
10 Deadlifts, 115/75 lbs
10 Hang Power Cleans, 115/75 lbs
10 Shoulder-to-Overheads, 115/75 lbs
7 Pull-ups
Rest 30 secs

Team WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-ups

Complete as many rounds as possible in 17 mins of:
7 Row (Cal)s
10 Deadlifts, 115/75 lbs
10 Hang Power Cleans, 115/75 lbs
10 Shoulder-to-Overheads, 115/75 lbs
7 Pull-ups