Category: WOD

Alternating Front Rack Reverse Lunge 10-10-10

Alternating Front Rack Reverse Lunge 10-10-10

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

3 RFT: Sit-ups, Med Ball Box Step-ups, and Run

3 rounds for time of:
30 AbMat Sit-ups
30 Med Ball Box Step-ups, 20/14 lbs, 24/20 in
Run, 400 m

Solo WOD: Chipper: Med Ball Runs, Wall Balls, Power Cleans, and Push Jerks

For time:
Med Ball Run, 20/14 lbs, 200 m
25 Wall Balls, 20/14 lbs
25 Power Cleans, 115/75 lbs
25 Push Jerks, 115/75 lbs
Med Ball Run, 200 m
25 Push Jerks
25 Power Cleans
25 Wall Balls
Med Ball Run, 200 m

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

For time:
Partner Med Ball Run, 20/14 lbs, 400 m
50 Wall Ball (Partner)s, 20/14 lbs
50 Power Cleans, 115/75 lbs
50 Push Jerks, 115/75 lbs
Partner Med Ball Run, 20/14 lbs, 400 m
50 Push Jerks, 115/75 lbs
50 Power Cleans, 115/75 lbs
50 Wall Ball (Partner)s, 20/14 lbs
Partner Med Ball Run, 20/14 lbs, 400 m

Deadlift 2-2-2-2

Deadlift 2-2-2-2

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

AMRAP 15 mins: Double Unders, Burpees and Deadlifts

Complete as many rounds as possible in 15 mins of:
30 Double Unders
15 Burpees
15 Deadlifts, 155/105 lbs

Chipper: Run, DB Bench Press, Ring Push-ups, and HR Push-ups

For time:
Run, 400 m
30 Dumbbell Bench Press, 50/35 lbs
Run, 400 m
40 Ring Push-ups
Run, 400 m
50 Hand Release Push-ups
Run, 400 m

Bench Press 2-2-1-1

Bench Press 2-2-1-1

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

E2MOM for 10 mins: 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch

1 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch, pick load

Every 2 mins for 10 mins.

Chipper: Power Snatches, Pull-ups, Overhead Squats, C2B, Squat Snatches, and BMU

For time:
21 Power Snatches, 115/80 lbs
21 Pull-ups
15 Overhead Squats, 115/80 lbs
15 Chest-to-bar Pull-ups
9 Squat Snatches, 115/80 lbs
9 Bar Muscle-ups

3x RFT: Rows, Walking Lunges, and Sit-ups

3 rounds, each round for time, of:
Row, 500 m
40 Walking Lunges
30 AbMat Sit-ups

Rest 2 mins between each round.

Back Squat (Pause 3 Sec On 1st Rep) 4-4-4

Back Squat (Pause 3 Sec On 1st Rep) 4-4-4

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

AMRAP 21 mins: Burpee Box Jumps, Hang Power Cleans and Run

Complete as many rounds as possible in 21 mins of:
Run, 400 m
8 Burpee Box Jumps, 24/20 in
8 Hang Power Cleans, 135/95 lbs

Solo WOD: AMRAP 14 mins: Run, Pull-ups, and Thrusters

Complete as many rounds as possible in 14 mins of:
Run, 200 m
7 Pull-ups
7 Thrusters, 95/65 lbs

Team WOD: AMRAP 20 mins: Run, Pull-ups, and Thrusters

Complete as many rounds as possible in 20 mins of:
Run, 100 m
7 Pull-ups
7 Thrusters, 95/65 lbs

AMRAP 18 mins: Row, Box Jump Overs, Push Press, and Toes-to-bars

Complete as many rounds as possible in 18 mins of:
Row, 250 m
12 Box Jump Overs, 24/20 in
9 Push Press, 115/75 lbs
6 Toes-to-bars

Complex: 1 Power Clean + 1 Low Hang Power Clean + 1 Push Press + 1 Push Jerk

1x [ 1 Power Clean + 1 Low Hang Power Clean + 1 Push Press + 1 Push Jerk ], pick load
1x [ 1 Power Clean + 1 Low Hang Power Clean + 1 Push Press + 1 Push Jerk ], pick load
1x [ 1 Power Clean + 1 Low Hang Power Clean + 1 Push Press + 1 Push Jerk ], pick load
1x [ 1 Power Clean + 1 Low Hang Power Clean + 1 Push Press + 1 Push Jerk ], pick load
1x [ 1 Power Clean + 1 Low Hang Power Clean + 1 Push Press + 1 Push Jerk ], pick load

Record your best 1 Rep Max lift.

3 RFT: Rows, Kettlebell Swings, Double Unders, and Run

3 rounds for time of:
Row, 500 m
25 Kettlebell Swings, 53/35 lbs
50 Double Unders
Run, 400 m