Category: WOD

EMOM for 8 mins: Hang Squat Clean

1 Hang Squat Clean, pick load

Every 1 min for 8 mins.

Death By Row Calorie

Death By Row Calorie

With a continuously running clock perform:
1 Row Calorie in the first 1 min
2 Row Calories in the second 1 min
3 Row Calories in the third 1 min
…
Continuing this for as long as you are able.

FT: Run, DB Bench Press, and Wall Walks

For time:
Run, 400 m
25 Dumbbell Bench Press, 50/35 lbs
5 Wall Walks
Run, 400 m
20 Dumbbell Bench Press, 50/35 lbs
4 Wall Walks
Run, 400 m
15 Dumbbell Bench Press, 50/35 lbs
3 Wall Walks
Run, 400 m
10 Dumbbell Bench Press, 50/35 lbs
2 Wall Walks

Time cap: 22 mins

Shoulder Press 5-3-4

Shoulder Press 5-3-4

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

Front Squat 7-7-7

Front Squat 7-7-7

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

AMRAP 15 mins: Wall Balls, Toes-to-bars, and Box Jumps

Complete as many rounds as possible in 15 mins of:
10 Wall Balls, 20/14 lbs, 10/9 ft
10 Toes-to-bars
10 Box Jumps, 24/20 in

Solo WOD: AMRAP 17 mins: Row Cal, Thrusters, and Lateral Burpees

Complete as many rounds as possible in 17 mins of:
17 Row Calories
7 Thrusters, 95/65 lbs
6 Lateral Burpee Over Bars

"1776": 17 RFT: Thrusters, Lateral Burpees, and Row

17 rounds for time of:
7 Thrusters, 95/65 lbs
6 Lateral Burpee Over Bars
Row, 200/150 m

Opt. 2: Rowing Nancy

5 rounds for time of:
400 m Row
15 Overhead Squats 95 lbs

Post total time.

Week of Benchmarks: Opt. 1: Nancy

5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

EMOM for 8 mins: Snatch Pull + Hang Squat Snatch

1 Snatch Pull + Hang Squat Snatch, pick load

Every 1 min for 8 mins.

EMOM for 10 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 10 mins.

Week of Benchmarks: Elizabeth

21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip

Week of Benchmarks: Barbara

5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Rest 3 mins between each round.
Do not include your rest when logging.

Opt.2: Cindy

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

Deadlift 6-5-4

Deadlift 6-5-4

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

Opt. 2: Freestyle Diane

For time, partitioned any way:
45 Deadlifts, 225/155 lbs
45 Handstand Push-ups

Week of Benchmarks: Opt. 1: Diane

21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up

Back Squat 2-2-2

Back Squat 2-2-2

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

Week of Benchmarks: Fight Gone Bad

3 rounds, 1 min per station, for max reps of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
Rest 1 min

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

Solo WOD: 6 RFT: KB Swings and Shuttle Runs

6 rounds for time of:
10 Kettlebell Swings, 70/53 lbs
10 Shuttle Runs, 50 ft

Team WOD: FT: KB Swings, Shuttle Run Ladder

For time:
50 Kettlebell Swings, 70/53 lbs
50 Shuttle Runs, 50 ft
40 Kettlebell Swings
40 Shuttle Runs, 50 ft
30 Kettlebell Swings
30 Shuttle Runs, 50 ft