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Back Squat: 3-3-3Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
Run 200m
20 Hand Release Push-ups
20 Wall Balls (20#/14#)
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: AbMat Sit-ups and DeadliftsFor time:
50 AbMat Sit-ups
10 Deadlifts (275#/185#)
40 AbMat Sit-ups
8 Deadlifts
30 AbMat Sit-ups
6 Deadlifts
20 AbMat Sit-ups
4 Deadlifts
10 AbMat Sit-ups
2 Deadlifts
1 Power Clean, pick load
Every 1 min for 8 mins.
Pt. 1: AMRAP 10 mins: Power Cleans and Toes-to-barsComplete as many rounds as possible in 10 mins of:
5 Power Cleans (205#/135#)
10 Toes-to-bars
* Rest 3 min. then complete Pt. 2
5 rounds for time of:
35 Double Unders
Run 200m
Weighted Ring Dip 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to unweighted strict dips or unweighted kipping x 2
4 RFT: Run, Handstand Push Ups and Rope Climbs4 rounds for time of:
Run 400m
15 Handstand Push Ups
2 Rope Climbs, 15 ft
Every 2 mins for 12 mins do:
1 Squat Snatch + 1 Overhead Squat, pick load
5 rounds for time of:
9 Deadlifts (135#/95#)
6 Hang Power Snatches (135#/95#)
3 Overhead Squats (135#/95#)
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Deadlifts, Pull-ups, Box Jumps, KB Swings, Double Under LadderFor time:
10 Deadlifts (275#/185#)
20 Pull-ups
30 Box Jumps (24″/20″)
40 Kettlebell Swings (53#/35#)
50 Double Unders
40 Kettlebell Swings
30 Box Jumps
20 Pull-ups
10 Deadlifts
The New Games Format: Everything We Know So Far + Who’s Most Affected
Back Squat 4-4-4Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds, 1 min per station, of:
Air Squat
Push-up (hand release)
Row (calories)
AbMat Sit-up
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.
* Total reps each round
Team WOD: Chipper: Row Calories, Deadlifts, Hang Power Cleans and Push JerksAs a team of 2 complete for time:
40 Row Calories
60 Deadlifts (135#/95#)
45 Hang Power Cleans (135#/95#)
30 Push Jerks (135#/95#)
40 Row Calories
30 Push Jerks
45 Hang Power Cleans
60 Deadlifts
40 Row Calories
* One works/one rests at a time. One rower and one bar per team.
High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* High hang (from hips), then hang (above knee)
12-9-6-3: Overhead Squats, Handstand Push-ups and Muscle-ups12-9-6-3 reps, for time of:
Overhead Squat (155#/105#)
Handstand Push-up
Muscle-up
