Category: Daily WOD

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

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

“Christine”

3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in

Hang Power Clean 3-3-3

Hang Power Clean 3-3-3

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

FT: Chest-to-bar Pull-ups, Row Cal, and Hang PC

For time:
10 Chest-to-bar Pull-ups
20 Row Calories
10 Chest-to-bar Pull-ups
20 Hang Power Cleans, 135/95 lbs
10 Chest-to-bar Pull-ups
20 Row Calories
10 Chest-to-bar Pull-ups

Team WOD: FT: Partner Row; Curtis Ps and Burpees EMOM

For time:
Partner Row, 1000 m
— then —
60 Curtis Ps, 95/65 lbs
3 Burpees Every Minute On The Minutes
— then —
Partner Row, 1000 m

Solo WOD: FT: Row, Curtis Ps, Burpees

For time:
Row, 200 m
10 Curtis Ps, 95/65 lbs
10 Burpees
Row, 200 m
8 Curtis Ps
8 Burpees
Row, 200 m
6 Curtis Ps
6 Burpees
Row, 200 m
4 Curtis Ps
4 Burpees
Row, 200 m
2 Curtis Ps
2 Burpees

Overhead Squat 5-5-ME

Overhead Squat 5-5-ME

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

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

4 rounds for time of:
Row, 250 m
10 Overhead Squats, 115/75 lbs
Row, 250 m
12 Toes-to-bars

E3MOM for 30 mins: Double Unders, Power Snatches, Sit-ups, and Clean & Jerks

Every 3 mins for 30 mins do:
25 Double Unders
1 Power Snatch, pick load
15 AbMat Sit-ups
1 Power Clean & Jerk, pick load

Front Squat From Floor: 3RM

Record your best Front Squat From Floor 3 Rep Max lift.

Chipper: Run and Wall Ball Ladder

For time:
Run, 800 m
40 Wall Balls, 20/14 lbs
Run, 400 m
30 Wall Balls, 20/14 lbs
Run, 200 m
20 Wall Balls, 20/14 lbs

Seated Db Shoulder Press 6-6-6

Seated Db Shoulder Press 6-6-6

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

10 RFT of “Nate”: Muscle-ups, HSPU and KB Swings

10 rounds for time of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 32/24 kg

Team WOD: 3 RFT: Rows, Partner Alternating Wall Balls and Run

3 rounds for time of:
Row, 1000 m
60 Partner Alternating Wall Balls, 20/14 lbs
Run, 800 m

Solo WOD: 3 RFT: Row, Wall Balls and Run

3 rounds for time of:
Row, 500 m
21 Wall Balls, 20/14 lbs
Run, 400 m

E2MOM for 12 mins: 1 Power Clean + 1 Hang Power Clean + 1 Jerks

Every 2 mins for 12 mins do:
1 1 Power Clean + 1 Hang Power Clean + 1 Jerk, pick load

AMRAP 20 mins: Run, Single DB Hang Clean & Jerks, and Single DB Box Step-ups

Complete as many rounds as possible in 20 mins of:
Run, 200 m
10 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
10 Dumbbell Box Step-ups, 50/35 lbs