Category: Daily WOD

FT: Deadlifts and Rope Climbs

For time:
10 Deadlifts (245/165)
1 Rope Climb, 15 ft
9 Deadlifts
1 Rope Climb, 15 ft
8 Deadlifts
1 Rope Climb, 15 ft
7 Deadlifts
1 Rope Climb, 15 ft
6 Deadlifts
1 Rope Climb, 15 ft
5 Deadlifts
1 Rope Climb, 15 ft
4 Deadlifts
1 Rope Climb, 15 ft
3 Deadlifts
1 Rope Climb, 15 ft
2 Deadlifts
1 Rope Climb, 15 ft
1 Deadlift
1 Rope Climb, 15 ft

Tabata This!

Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Note: Tabata score is the lowest reps performed in any of the intervals.

FGB Style: Double Unders, Kettlebell Swings and Box Jumps

4 rounds, 1 min per station, of:
Double Under
Kettlebell Swing (53/35)
Box Jump (24″/20″)
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

AMRAP 20 mins: Shuttle Runs, Walking Lunges, and Handstand Walks

Complete as many rounds as possible in 20 mins of:
16 Shuttle Runs, 25 ft
Walking Lunge, 100 ft
Handstand Walk, 25 ft

Row: 4 x 500m

Each for time:
Row: 4x 500m

Rest as needed between efforts.

1-2-3-4-5-6-7-8-9-10: Bar Muscle-ups, HSPU, and OH Squats

1-2-3-4-5-6-7-8-9-10 reps, for time of:
Bar Muscle-up
Handstand Push-up
Overhead Squat (115/75)

Fight Gone Bad

3 rounds, 1 min per station, for max reps of:
Wall Ball (20/14)
Sumo Deadlift High-pull (75/55)
Box Jump (20″)
Push Press (75/55)
Row Calorie
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

AMRAP 12 mins: Power Cleans, Back Squats and Sit-ups

Complete as many rounds as possible in 12 mins of:
5 Power Cleans (135/95)
10 Back Squats (135/95)
15 AbMat Sit-ups