Category: WOD

Solo WOD: 10 RFT: Hand Release Push-ups, Deadlifts, and Run

10 rounds for time of:
6 Hand Release Push-ups
6 Deadlifts, 225/155 lbs
Run, 100 m

Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs

In teams of 2 As many rounds as possible in 15 mins of:
8 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint

Post total rounds.

* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team

Alt EMOM 18 mins: Push Press, Toes-to-bars and Row Cal

Every 1 min for 18 mins, alternating between:
10 Push Press, pick load
12 Toes-to-bars
15/12 Row Calories

Shoulder Press 1RM

Log your best Shoulder Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

DB Bent Over Row 10-10-10

Dumbbell Bent Over Row 10-10-10

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

3 RFT: Row and Rope Climbs

3 rounds for time of:
30/22 Row Calories
5 Rope Climbs, 15 ft

Checkout: 50-30-10: Double Unders and AbMat Sit-ups

50-30-10 reps, for time of:
Double Under
AbMat Sit-up

Every 1:30 for 30 mins: Snatches and Cleans

Every 1:30 for 30 mins, alternating between:
1 Snatch, pick load
1 Snatch, pick load
1 Snatch, pick load
1 Snatch, pick load
1 Snatch, pick load
1 Snatch, pick load
1 Snatch, pick load
1 Snatch, pick load
1 Snatch, pick load
1 Snatch, pick load
1 Clean, pick load
1 Clean, pick load
1 Clean, pick load
1 Clean, pick load
1 Clean, pick load
1 Clean, pick load
1 Clean, pick load
1 Clean, pick load
1 Clean, pick load
1 Clean, pick load

Back Squat 2RM

Record your best Back Squat 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

Cin-dee

Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Handstand Push-ups
15 Back Squats, 45/35 lbs

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.

7 RFT: Med Ball Cleans and Burpees

7 rounds for time of:
10 Medicine Ball Cleans, 20/14 lbs
10 Burpees

Solo WOD: AMRAP 14 mins: Row, Box Jump Overs, and Dumbbell Devil Press

Complete as many rounds as possible in 14 mins of:
10 Row Calories
6 Box Jump Overs, 24/20 in
4 Dumbbell Devil Press, pick load

Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs

Complete as many rounds as possible in 20 mins of:
10 Row Calories
5 Dumbbell Devil Press, pick load
10 Box Jump Overs, 24/20 in

Alt EMOM 10 mins: Deadlifts and Muscle-ups

Every 1 min for 10 mins, alternating between:
2 Deadlifts, pick load
2 Muscle-ups

FT: Rows, Deadlifts, Air Squats

For time:
Row, 1000 m
25 Deadlifts, 225/155 lbs
75 Air Squats
Row, 500 m
15 Deadlifts, 225/155 lbs
45 Air Squats

Shoulder Press 2RM

Log your best Shoulder Press 2 rep max lift.

Only log the heaviest 2 rep, do not include sets prior to it.

Chipper: 30 Rep Chipper

For time:
30 Row Calories
30 Thrusters, 75/55 lbs
30 Handstand Push-ups
30 Sumo Deadlift High-pulls, 75/55 lbs
30 Box Jumps, 24/20 in
30 Pull-ups
30 Power Snatches, 75/55 lbs

Chipper: Run, Sit-ups, Hang Power Cleans and Lateral Burpees

For time:
Run, 400 m
40 AbMat Sit-ups
40 Hang Power Cleans, 115/75 lbs
40 AbMat Sit-ups
40 Lateral Burpee Over Bars
40 AbMat Sit-ups
Run, 400 m

Clean Pull + Hang Power Clean 1-1-1-1

Clean Pull + Hang Power Clean 1-1-1-1

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