Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Overhead Squats and Toes-to-bars
21-15-9 reps, for time of:
Overhead Squat (115#/75#)
Toes-to-bar
Category: Standard RX
Team WOD: Jackie
Team “Jackie”
For time:
Row 2000m
100 Thrusters (45#/35#)
60 Pull-ups
* Working in teams of two, the following rules apply: 1. each person must complete half the workout; 2. one person works at a time; 3. the row portion must be broken up as 4 x 500s.
Jackie
For time:
Row 1000m
50 Thrusters (45#/35#)
30 Pull-ups
* Choose Solo version or Team version
Rankel Light w/ Double Unders
“Rankel” Light w/ Double Unders
As many rounds as possible in 20 minutes of:
6 Deadlifts (185#/135#)
7 Burpee Pull-ups
10 Kettlebell Swings (53#/35#)
50 Double Unders
Post total rounds.
Power Snatch 1-1-1-1-1 & 5 RFT: Toes To Bars, Power Snatches and Wall Balls
Power Snatch 1-1-1-1-1
Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Toes To Bars, Power Snatches and Wall Balls
5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls (20#/14#)
Back Squat 5-5-5 & AMRAP 12 mins: Overhead Walking Lunge With Plates, Box Jump Overs and Handstand Push-ups
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Overhead Walking Lunge With Plates, Box Jump Overs and Handstand Push-ups
Complete as many rounds as possible in 12 mins of:
10 Overhead Walking Lunge With Plates (45#/25#)
10 Box Jump Overs (24″/20″)
5 Handstand Push-ups
Back Squat 5-5-5
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 3-3-3-3-3 & 3 RFT: Rows, Push-ups and Runs
Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Push-ups and Runs
3 rounds for time of:
Row 500m
25 Push-ups
Run 400m
Every 1 min for 10 mins: Power Clean
Every 1 min for 10 mins: Power Clean
2 Power Cleans, pick load
Every 1 min for 10 mins.
Does not have to be touch and go. OnRamp grads scale to Hang Power Cleans.
EMOM for 10 mins: Power Clean & 3 RFT: Runs, Chest-to-bar Pull-ups, Air Squats and Chest-to-bar Pull-ups
3 RFT: Runs, Chest-to-bar Pull-ups, Air Squats and Chest-to-bar Pull-ups
3 rounds for time of:
Run 400m
9 Chest-to-bar Pull-ups
50 Air Squats
9 Chest-to-bar Pull-ups