Category: Daily WOD

FQ: Handstand Push-up Practice

For quality:
Handstand Push-up Practice, 10 mins

E3MOM for 21 mins: Rows and Clean & Jerks

Every 3 mins for 21 mins do:
Row, 250/200 m
3 Clean & Jerks, pick load

Deadlift 3-3-3

Deadlift 3-3-3

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

AMRAP 14 mins: Deadlifts, Toes-to-bars and Row

Complete as many rounds as possible in 14 mins of:
12 Deadlifts, 185/135 lbs
15 Toes-to-bars
18 Row Calories

Push Press 3-3-3

Push Press 3-3-3

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

AMRAP 10 mins: Box Jumps, Push Press and Pull-ups

Complete as many rounds as possible in 10 mins of:
15 Box Jumps, 24/20 in
10 Push Press, 115/75 lbs
15 Pull-ups

Front Squat 8-6-4

Front Squat 8-6-4

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

FT: 21-15-9 repeat couplets – Burpees, Air Squats and Sit-ups

For time:
21 Burpees
21 Air Squats
15 Burpees
15 Air Squats
9 Burpees
9 Air Squats
Rest 2 mins
21 Air Squats
21 AbMat Sit-ups
15 Air Squats
15 AbMat Sit-ups
9 Air Squats
9 AbMat Sit-ups
Rest 2 mins
21 AbMat Sit-ups
21 Burpees
15 AbMat Sit-ups
15 Burpees
9 AbMat Sit-ups
9 Burpees

Team WOD: FT: Double Unders, Sit-ups and Cleans

For time:
100 Double Unders
100 AbMat Sit-ups
10 Cleans, 185/135 lbs
80 Double Unders
80 AbMat Sit-ups
8 Cleans, 185/135 lbs
60 Double Unders
60 AbMat Sit-ups
6 Cleans, 185/135 lbs
40 Double Unders
40 AbMat Sit-ups
4 Cleans, 185/135 lbs
20 Double Unders
20 AbMat Sit-ups
2 Cleans, 185/135 lbs

Solo WOD: FT: Double Unders, Sit-ups and Cleans

For time:
50 Double Unders
50 AbMat Sit-ups
5 Cleans, 185/135 lbs
40 Double Unders
40 AbMat Sit-ups
4 Cleans, 185/135 lbs
30 Double Unders
30 AbMat Sit-ups
3 Cleans, 185/135 lbs
20 Double Unders
20 AbMat Sit-ups
2 Cleans, 185/135 lbs
10 Double Unders
10 AbMat Sit-ups
1 Clean, 185/135 lbs

Skill: Bar Muscle-up Practice

For quality:
Bar Muscle-up Practice

E3MOM for 21 mins: Rows and Squat Snatches

Every 3 mins for 21 mins do:
Row, 250/200 m
3 Squat Snatches, pick load

Deadlift 4-4-4

Deadlift 4-4-4

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

FT: Rows, Deadlifts, and Handstand Push-ups

For time:
Row, 1000 m
50 Deadlifts, 135/95 lbs
30 Handstand Push-ups

Bench Press 1RM

Log your best Bench Press 1 rep max lift.

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

AMRAP 12 mins: Air Squats, Push-ups and Pull-ups

Complete as many rounds as possible in 12 mins of:
50 Air Squats
30 Push-ups
15 Pull-ups

Push Press 5-5-5

Push Press 5-5-5

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

5 RFT: Ball Slams, Push Press and Box Jumps

5 rounds for time of:
15 Ball Slams, 30/20 lbs
15 Push Press, 95/65 lbs
15 Box Jumps, 24/20 in