Category: Daily WOD

Bench Press 2-2-1-1

Bench Press 2-2-1-1

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

Chipper: Run, DB Bench Press, Ring Push-ups, and HR Push-ups

For time:
Run, 400 m
30 Dumbbell Bench Press, 50/35 lbs
Run, 400 m
40 Ring Push-ups
Run, 400 m
50 Hand Release Push-ups
Run, 400 m

E2MOM for 10 mins: 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch

1 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch, pick load

Every 2 mins for 10 mins.

Chipper: Power Snatches, Pull-ups, Overhead Squats, C2B, Squat Snatches, and BMU

For time:
21 Power Snatches, 115/80 lbs
21 Pull-ups
15 Overhead Squats, 115/80 lbs
15 Chest-to-bar Pull-ups
9 Squat Snatches, 115/80 lbs
9 Bar Muscle-ups

Back Squat (Pause 3 Sec On 1st Rep) 4-4-4

Back Squat (Pause 3 Sec On 1st Rep) 4-4-4

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

3x RFT: Rows, Walking Lunges, and Sit-ups

3 rounds, each round for time, of:
Row, 500 m
40 Walking Lunges
30 AbMat Sit-ups

Rest 2 mins between each round.

AMRAP 21 mins: Burpee Box Jumps, Hang Power Cleans and Run

Complete as many rounds as possible in 21 mins of:
Run, 400 m
8 Burpee Box Jumps, 24/20 in
8 Hang Power Cleans, 135/95 lbs

Complete as many rounds as possible in 20 mins of:
Run, 100 m
7 Pull-ups
7 Thrusters, 95/65 lbs

Complex: 1 Power Clean + 1 Low Hang Power Clean + 1 Push Press + 1 Push Jerk

1x [ 1 Power Clean + 1 Low Hang Power Clean + 1 Push Press + 1 Push Jerk ], pick load
1x [ 1 Power Clean + 1 Low Hang Power Clean + 1 Push Press + 1 Push Jerk ], pick load
1x [ 1 Power Clean + 1 Low Hang Power Clean + 1 Push Press + 1 Push Jerk ], pick load
1x [ 1 Power Clean + 1 Low Hang Power Clean + 1 Push Press + 1 Push Jerk ], pick load
1x [ 1 Power Clean + 1 Low Hang Power Clean + 1 Push Press + 1 Push Jerk ], pick load

Record your best 1 Rep Max lift.

AMRAP 18 mins: Row, Box Jump Overs, Push Press, and Toes-to-bars

Complete as many rounds as possible in 18 mins of:
Row, 250 m
12 Box Jump Overs, 24/20 in
9 Push Press, 115/75 lbs
6 Toes-to-bars

3 RFT: Rows, Kettlebell Swings, Double Unders, and Run

3 rounds for time of:
Row, 500 m
25 Kettlebell Swings, 53/35 lbs
50 Double Unders
Run, 400 m

Back Squat (Pause 3 Sec On 1st Rep) 5-5-5

Back Squat (Pause 3 Sec On 1st Rep) 5-5-5

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

FT: Muscle-ups and Back Squats

For time:
1 Muscle-up
2 Back Squats, 155/105 lbs
2 Muscle-ups
4 Back Squats, 155/105 lbs
3 Muscle-ups
6 Back Squats, 155/105 lbs
4 Muscle-ups
8 Back Squats, 155/105 lbs
3 Muscle-ups
6 Back Squats, 155/105 lbs
2 Muscle-ups
4 Back Squats, 155/105 lbs
1 Muscle-up
2 Back Squats, 155/105 lbs

Deadlift 3-3-3-3

Deadlift 3-3-3-3

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

FT: Handstand Push-ups, Deadlifts, Handstand Push-ups, and 3 more…

For time:
7 Handstand Push-ups
7 Deadlifts, 225/155 lbs
14 Handstand Push-ups
14 Deadlifts
21 Handstand Push-ups
21 Deadlifts
— then —
Plate Overhead Walking Lunge, 100 ft

Bench Press 3-3-2-2

Bench Press 3-3-2-2

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

AMRAP 20 mins: Run, Single DB Box Step-ups, Sit-ups, and Strict Pull-ups

Complete as many rounds as possible in 20 mins of:
Run, 400 m
20 Single Dumbbell Box Step-ups, pick load, 20 in
15 AbMat Sit-ups
5 Strict Pull-ups