Category: WOD

Solo WOD: 6 RFT: Overhead Squats, Dumbbell Snatches and Row

6 rounds for time of:
9 Overhead Squats, 75/55 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs
15 Row Calories

Team WOD: AMRAP 20 mins: Row, Overhead Squats and DB Snatches

Complete as many rounds as possible in 20 mins of:
8 Row Calories
10 Overhead Squats, 75/55 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs

Back Squat 7-7-7

Back Squat 7-7-7

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

Chipper: Shuttle Run and Walking Lunge Medley

For time:
10 Shuttle Runs, 50 ft
Single Arm Dumbbell Overhead Walking Lunge, pick load, 50 ft
10 Shuttle Runs, 50 ft
Double Dumbbell Walking Lunge, pick load, 100 ft
10 Shuttle Runs, 50 ft
Walking Lunge, 200 ft
10 Shuttle Runs, 50 ft

Bench Press 7-5-3-1

Bench Press 7-5-3-1

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

50-40-30-20-10: KB Swings and Sit-ups

50-40-30-20-10 reps, for time of:
Kettlebell Swing, 53/35 lbs
AbMat Sit-up

EMOM for 6 mins: Thruster

2 Thrusters, pick load

Every 1 min for 6 mins.

5x AMRAP 3 mins: Rope Climbs and Thrusters

For 5 cycles:
AMRAP in 3 mins of:
1 Rope Climb, 15 ft
9 Thrusters, 95/65 lbs

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

Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups

Every 1 min for 10 mins, alternating between:
4 Deadlifts, pick load
4 Strict Handstand Push-ups

Christine

3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in

Hang Power Clean 3-3-3

Hang Power Clean 3-3-3

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

FT: Chest-to-bar Pull-ups, Row Cal, and Hang PC

For time:
10 Chest-to-bar Pull-ups
20 Row Calories
10 Chest-to-bar Pull-ups
20 Hang Power Cleans, 135/95 lbs
10 Chest-to-bar Pull-ups
20 Row Calories
10 Chest-to-bar Pull-ups

Solo WOD: FT: Row, Curtis Ps, Burpees

For time:
Row, 200 m
10 Curtis Ps, 95/65 lbs
10 Burpees
Row, 200 m
8 Curtis Ps
8 Burpees
Row, 200 m
6 Curtis Ps
6 Burpees
Row, 200 m
4 Curtis Ps
4 Burpees
Row, 200 m
2 Curtis Ps
2 Burpees

Team WOD: FT: Partner Row; Curtis Ps and Burpees EMOM

For time:
Partner Row, 1000 m
— then —
60 Curtis Ps, 95/65 lbs
3 Burpees Every Minute On The Minutes
— then —
Partner Row, 1000 m

Overhead Squat 5-5-ME

Overhead Squat 5-5-ME

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

4 RFT: Rows, Overhead Squats, Rows, and Toes-to-bars

4 rounds for time of:
Row, 250 m
10 Overhead Squats, 115/75 lbs
Row, 250 m
12 Toes-to-bars

E3MOM for 30 mins: Double Unders, Power Snatches, Sit-ups, and Clean & Jerks

Every 3 mins for 30 mins do:
25 Double Unders
1 Power Snatch, pick load
15 AbMat Sit-ups
1 Power Clean & Jerk, pick load