Category: WOD

Solo WOD: AMRAP 20 mins: Power Clean, Air Squat, Bumper Plate Run, and Run

Complete as many rounds as possible in 20 mins of:
8 Power Cleans, 135/95 lbs
35 Air Squats
Bumper Plate Run, 45/35 lbs, 200 m
Run, 100 m

Team WOD: AMRAP 30 mins: Power Cleans, Air Squats, Runs

Complete as many rounds as possible in 30 mins of:
17 Power Cleans, 135/95 lbs
75 Air Squats
Run (bumper plate), 45/35 lbs, 400 m
Run, 200 m

AMRAP 12 mins: HSPU, Walking Lunges and Double Unders

Complete as many rounds as possible in 12 mins of:
10 Handstand Push-ups
20 Walking Lunges
30 Double Unders

Alternating Front Rack Lunge 8-8-8

Alternating Front Rack Lunge 8-8-8

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

Lifting: Bench Press and Barbell Curls

Bench Press 2-2-2-2, using heaviest weight per set
Barbell Curl 4-4-4-4, using heaviest weight per set

FT: Rows and Push-ups

For time:
Row, 1000 m
40 Push-ups
Row, 750 m
30 Push-ups
Row, 500 m
20 Push-ups
Row, 250 m
10 Push-ups

Hang Snatch + Overhead Squat 1-1-1-1

Hang Snatch + Overhead Squat 1-1-1-1

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

FT: 5x T2B and Wall Balls ; 5x Power Snatch and OH Squats

For time:
5 rounds of:
9 Toes-to-bars
12 Wall Balls, 20/14 lbs
— then —
Rest 1 min
— then —
5 rounds of:
9 Power Snatches, 75/55 lbs
12 Overhead Squats, 75/55 lbs

Thruster 5-4-3-2-1

Thruster 5-4-3-2-1

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

FT: Squat Clean Thrusters and Run

For time:
12 Squat Clean Thrusters, 115/75 lbs
Run, 400 m
9 Squat Clean Thrusters, 115/75 lbs
Run, 400 m
6 Squat Clean Thrusters, 115/75 lbs
Run, 400 m

Overhead Squat: 5-5-5

Overhead Squat 5-5-5

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

25-20-15-10-5: Power Snatches and Wall Balls

25-20-15-10-5 reps, for time of:
Power Snatch, 75/55 lbs
Wall Ball, 20/14 lbs

Pt. 1: Alt EMOM 20 mins: Clean & Jerks, Double Unders, Handstand Push-ups, and Rows

Every 1 min for 20 mins, alternating between:
6 Clean & Jerks, 115/85 lbs
30 Double Unders
9 Handstand Push-ups
Row, 150/125 m

Pt. 2: EMOM for 6 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 1 min for 6 mins.