Category: WOD

Solo WOD: Chipper: Wall Balls, Runs, Single DB Thrusters and DB Snatches

For time:
25 Wall Balls, 20/14 lbs
Run, 200 m
35 Single Arm Dumbbell Thrusters, 50/35 lbs
Run, 400 m
50 Alternating Dumbbell Snatches, 50/35 lbs
Run, 800 m

Team WOD: Chipper: Partner Wall Balls, Runs, Single DB Thrusters and DB Snatches

For time:
50 Partner Wall Balls, 20/14 lbs, 10/9 ft
Run, 200 m
75 Single Arm Dumbbell Thrusters, 50/35 lbs
Run, 400 m
100 Dumbbell Snatches, 50/35 lbs
Run, 800 m

Alt EMOM 10 mins: Deadlifts and Handstand Walk Practice

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
Handstand Walk Practice

5 RFT: Rows, Bar Muscle-ups, and Deadlifts

5 rounds for time of:
Row, 300 m
5 Bar Muscle-ups
10 Deadlifts, 185/135 lbs

Checkout (Opt. B): AMReps 1 min: Wall Walks

As many reps as possible in 1 min of:
Wall Walk

Checkout (Opt. A): AMReps 1 min: Handstand Push-ups

As many reps as possible in 1 min of:
Handstand Push-up

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.

30-20-10: Toes-to-bar and KB Goblet Alt Reverse Lunges

30-20-10 reps, for time of:
Toes-to-bar
Kettlebell Goblet Alternating Reverse Lunge, pick load

E5MOM for 20 mins: Rows, Box Jumps and Bench Press

Every 5 mins for 20 mins do:
Row, 500/400 m
15 Box Jumps
10 Bench Press, pick load

Bench Press 4-4-4-4

Bench Press 4-4-4-4

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

4 RF-ME / 1 min Stations: Bike Cal, Sit-ups, and Med Ball Cleans

4 rounds, 1 min per station, for max reps of:
Bike Calorie
AbMat Sit-up
Med Ball Clean, 20/14 lbs
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Front Squat (2 Sec Pause) : 1RM

Record your best Front Squat (Pause) 1 Rep Max lift.

Power Clean 3-2-2-1-1-1

Power Clean 3-2-2-1-1-1

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

AMRAP 23 mins: Shuttle Runs, Lateral Burpees, and Power Cleans

Complete as many rounds as possible in 23 mins of:
8 Shuttle Runs, 50 ft
9 Lateral Burpee Over Bars
3 Power Cleans, 185/125 lbs

Solo WOD: 10 RFT: Row, Overhead Walking Lunges, and Pull-ups

10 rounds for time of:
7 Row Calories
14 Plate Overhead Walking Lunges, 45/25 lbs
7 Pull-ups

Team WOD: Row, Overhead Lunge With Plates, Pull-ups

As a Team of 2 complete 14 rounds for time (7 Rounds each partner) of:
10 Row (calories)
20 Overhead Walking Lunge With Plates (45#/25#)
10 Pull-ups

Post total time.

* Alternate each full round with your partner. Partner 1 completes one round of row, lunges, and pull-ups; then Partner 2 completes a round. Continue until 14 rds total completed.

FT: Double Unders, AbMat Sit-ups, Wall Walks and 12 more

For time:
50 Double Unders
50 AbMat Sit-ups
5 Wall Walks
40 Double Unders
40 AbMat Sit-ups
4 Wall Walks
30 Double Unders
30 AbMat Sit-ups
3 Wall Walks
20 Double Unders
20 AbMat Sit-ups
2 Wall Walks
10 Double Unders
10 AbMat Sit-ups
1 Wall Walk

Shoulder Press 2-2-2-2

Shoulder Press 2-2-2-2

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

4x RFT: Shuttle Runs, Front Squats, and Rope Climbs

4 rounds, each round for time, of:
10 Shuttle Runs, 50 ft
12 Front Squats, 135/95 lbs
2 Rope Climbs, 15 ft

Rest 1:30 between each round.

Front Squat (Pause 2 Sec On First Rep) 2-2-2

Front Squat (Pause 2 Sec On First Rep) 2-2-2

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

AMRAP 30 mins: 400 m, KB Swings, Hang Power Cleans and Burpee Box Jumps

Complete as many rounds as possible in 30 mins of:
Run, 400 m
20 Kettlebell Swings, 53/35 lbs
15 Hang Power Cleans, 115/75 lbs
10 Burpee Box Jumps, 24/20 in