Category: Daily WOD

3 RFT: Rows Power Cleans, and Run

3 rounds for time of:
Row, 500 m
12 Power Cleans, 155/105 lbs
Run, 400 m

Checkout WOD: 3 RFT: AbMat Sit-ups and Alt V-ups

3 rounds for time of:
21 AbMat Sit-ups
12 Alternating V-ups

Team WOD: Chipper: Partner Runs, Front Squats, Hand Release Push-ups, KB Swings

For time:
Partner Run, 200 m
70 Front Squats, 95/65 lbs
70 Hand Release Push-ups
70 Kettlebell Swings, 53/35 lbs
Partner Run, 200 m
50 Front Squats
50 Hand Release Push-ups
50 Kettlebell Swings
Partner Run, 200 m
30 Front Squats
30 Hand Release Push-ups
30 Kettlebell Swings

Solo WOD: Chipper: Run, Front Squats, Hand Release Push-ups, and KB Swings

For time:
Run, 200 m
30 Front Squats, 95/65 lbs
30 Hand Release Push-ups
30 Kettlebell Swings, 53/35 lbs
Run, 150 m
20 Front Squats
20 Hand Release Push-ups
20 Kettlebell Swings
Run, 100 m
10 Front Squats
10 Hand Release Push-ups
10 Kettlebell Swings

Deadlift 5-4-3

Deadlift 5-4-3

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

7 RFT: Bar Muscle-ups, Deadlifts, Air Squats, and Double Unders

7 rounds for time of:
3 Bar Muscle-ups
7 Deadlifts, 225/155 lbs
14 Air Squats
21 Double Unders

8 x 1 min RemReps: Run and Power Snatch

8 rounds, 1 min each, for max reps of:
Run, 100 m
max reps in remaining time Power Snatches, 95/65 lbs
Rest 3 mins

Checkout WOD: Alt EMOM 8 mins: Sit-ups and Side Planks

Every 1 min for 8 mins, alternating between:
15 AbMat Sit-ups
Side Plank, 30 secs

EMOM for 8 mins: Hang Squat Clean

1 Hang Squat Clean, pick load

Every 1 min for 8 mins.

Death By Row Calorie

Death By Row Calorie

With a continuously running clock perform:
1 Row Calorie in the first 1 min
2 Row Calories in the second 1 min
3 Row Calories in the third 1 min
…
Continuing this for as long as you are able.

Shoulder Press 5-3-4

Shoulder Press 5-3-4

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

FT: Run, DB Bench Press, and Wall Walks

For time:
Run, 400 m
25 Dumbbell Bench Press, 50/35 lbs
5 Wall Walks
Run, 400 m
20 Dumbbell Bench Press, 50/35 lbs
4 Wall Walks
Run, 400 m
15 Dumbbell Bench Press, 50/35 lbs
3 Wall Walks
Run, 400 m
10 Dumbbell Bench Press, 50/35 lbs
2 Wall Walks

Time cap: 22 mins

Front Squat 7-7-7

Front Squat 7-7-7

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

AMRAP 15 mins: Wall Balls, Toes-to-bars, and Box Jumps

Complete as many rounds as possible in 15 mins of:
10 Wall Balls, 20/14 lbs, 10/9 ft
10 Toes-to-bars
10 Box Jumps, 24/20 in

EMOM for 8 mins: Snatch Pull + Hang Squat Snatch

1 Snatch Pull + Hang Squat Snatch, pick load

Every 1 min for 8 mins.

Week of Benchmarks: Opt. 1: Nancy

5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Opt. 2: Rowing Nancy

5 rounds for time of:
400 m Row
15 Overhead Squats 95 lbs

Post total time.

EMOM for 10 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 10 mins.

Week of Benchmarks: Elizabeth

21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip