Category: WOD

Push Jerk 2-2-2-2

Push Jerk 2-2-2-2

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

21-15-9: Single Arm DB STO, Toes-to-bars, and Pull-ups

21-15-9 reps, for time of:
Single Arm Dumbbell Shoulder-to-Overhead, 50/35 lbs
Toes-to-bar
Single Arm Dumbbell Shoulder-to-Overhead, 50/35 lbs
Pull-up

FT: Rows, Thrusters, and Echo or Assualt Bike Cal

For time:
Row, 1000 m
50 Thrusters, 75/55 lbs
30/20 Echo Bike Calories

Thruster 4-4-4

Thruster 4-4-4

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

Solo WOD: Frankenchipper 2.0

For time:
Run, 800 m
30 Kettlebell Swings, 53/35 lbs
21 Thrusters, 75/55 lbs
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

Team WOD: Team Frankenchipper 2.0

For time:
Partner Run, 800 m
60 Kettlebell Swings, 53/35 lbs
42 Thrusters, 75/55 lbs
42 Pull-ups
100 Push-ups
100 Air Squats
60 Box Jumps, 24/20 in
60 Partner Alternating Wall Balls, 20/14 lbs

Push Jerk 3-3-3-3

Push Jerk 3-3-3-3

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

AMRAP 10 mins: Row and Push Jerks

Complete as many rounds as possible in 10 mins of:
15/12 Row Calories
10 Push Jerks, 135/95 lbs

FQ: Muscle-up Skill Practice

For quality:
Muscle-up Skill Practice, 10 mins

AMRAP 20 mins: Run, Muscle-ups, Run and Wall Balls

Complete as many rounds as possible in 20 mins of:
Run, 100 m
4 Muscle-ups
Run, 100 m
16 Wall Balls, 20/14 lbs

Overhead Squat 3-3-3-3

Overhead Squat 3-3-3-3

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

4 RFT: Overhead Squats, Alt leg V-ups, and Burpee Box Jumps

4 rounds for time of:
15 Overhead Squats, 75/55 lbs
15 Alternating V-ups
15 Burpee Box Jumps, 24/20 in

Deadlift 3RM

Log your best Deadlift 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

FT: Rows, Deadlifts and Run

For time:
Row, 1000 m
40 Deadlifts, 225/155 lbs
Run, 800 m

Thruster 5-5-5

Thruster 5-5-5

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

5x AMRAP 3 mins: Bike Cal, Alt DB Snatches, and C2B Pull-ups

For 5 cycles:
AMRAP in 3 mins of:
9/6 Bike Calories
9 Alternating Dumbbell Snatches, 50/35 lbs
6 Chest-to-bar Pull-ups

Rest 3 mins between each cycle.
For each cycle continue the AMRAP.

Team WOD: FT: Rows, Hang Power Snatches, Pull-ups

For time:
Row, 600 m
50 Hang Power Snatches, 75/55 lbs
50 Pull-ups
Row, 600 m
40 Hang Power Snatches, 75/55 lbs
40 Pull-ups
Row, 600 m
30 Hang Power Snatches, 75/55 lbs
30 Pull-ups
Row, 600 m
20 Hang Power Snatches, 75/55 lbs
20 Pull-ups

Solo WOD: FT: Rows, Hang Power Snatches, Pull-ups

For time:
Row, 300 m
25 Hang Power Snatches, 75/55 lbs
25 Pull-ups
Row, 300 m
20 Hang Power Snatches, 75/55 lbs
20 Pull-ups
Row, 300 m
15 Hang Power Snatches, 75/55 lbs
15 Pull-ups
Row, 300 m
10 Hang Power Snatches, 75/55 lbs
10 Pull-ups