Category: WOD

Solo WOD: Run, Overhead Squat, Sit-up, Double Unders, Sumo Deadlift High-pull, Box Jump Overs

For time:
Run, 800 m
25 Overhead Squats, 95/65 lbs
50 AbMat Sit-ups
75 Double Unders
25 Sumo Deadlift High-pulls, 95/65 lbs
50 Box Jump Overs, 24/20 in

Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

For time:
Partner Run, 800 m
50 Overhead Squats, 95/65 lbs
100 AbMat Sit-ups
150 Double Unders
50 Sumo Deadlift High-pulls, 95/65 lbs
100 Box Jump Overs, 24/20 in

* Alternate work and rest; one partner works at a time
* Run 800m as a team

Bench Press 2-2-2

Bench Press 2-2-2

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

FT: Row, Toes-to-bar, and Wall Walks

For time:
24/20 Row Calories
18 Toes-to-bars
6 Wall Walks
21/17 Row Calories
15 Toes-to-bars
5 Wall Walks
18/15 Row Calories
12 Toes-to-bars
4 Wall Walks
15/12 Row Calories
9 Toes-to-bars
3 Wall Walks
12/10 Row Calories
6 Toes-to-bars
2 Wall Walks

Power Clean + Thruster 1-1-1-1

Power Clean + Thruster 1-1-1-1

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

3 RFT: Thrusters, Kettlebell Swings and Run

3 rounds for time of:
12 Thrusters, 115/75 lbs
21 Kettlebell Swings, 53/35 lbs
Run, 400 m

Deadlift 4-4-4

Deadlift 4-4-4

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

Alt EMOM 15 mins: Wall Balls, Box Jumps, Deadlifts, and Max Rep Ring Muscle Ups

Every 1 min for 15 mins, alternating between:
20 Wall Balls, 20/14 lbs
15 Box Jumps, 24/20 in
10 Deadlifts, 185/135 lbs
Max Rep Ring Muscle Up
Rest 1 min

FT: Row and Clean Ladder

For time:
50/40 Row Calories
10 Cleans, 115/85 lbs
40/32 Row Calories
8 Cleans, 135/95 lbs
30/24 Row Calories
6 Cleans, 165/115 lbs
20/16 Row Calories
4 Cleans, 185/135 lbs
10/8 Row Calories
2 Cleans, 205/145 lbs

E2MOM for 10 mins: Squat Clean

2 Squat Cleans, pick load

Every 2 mins for 10 mins.

Push Press 10-8-6-4-2

Push Press 10-8-6-4-2

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

AMRAP 20 mins: DU, Air Squats, Power Snatch, Burpee, Push Press and C2B Pull-ups

Complete as many rounds as possible in 20 mins of:
30 Double Unders
25 Air Squats
20 Power Snatches, 75/55 lbs
15 Lateral Burpee Over Bars
10 Push Press, 75/55 lbs
5 Chest-to-bar Pull-ups

Team WOD: AMRAP 22 mins: Muscle-ups, Hang Power Cleans, Shoulder-to-Overheads, and Box Jump Overs

Complete as many rounds as possible in 22 mins of:
1 Muscle-up
2 Hang Power Cleans, 135/95 lbs
3 Shoulder-to-Overheads, 135/95 lbs
4 Box Jump Overs, 24/20 in

Solo WOD: AMRAP 13 mins: Muscle-ups, Hang Power Cleans, Shoulder-to-Overheads, and Box Jump Overs

Complete as many rounds as possible in 13 mins of:
1 Muscle-up
2 Hang Power Cleans, 135/95 lbs
3 Shoulder-to-Overheads, 135/95 lbs
4 Box Jump Overs, 24/20 in

Back Squat 10-8-6-4-2

Back Squat 10-8-6-4-2

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

3 RFT: Back Squats, Burpees and Run

3 rounds for time of:
10 Back Squats, 155/95 lbs
10 Burpees
Run, 200 m
Rest 1 min

Alt EMOM 10 mins: HS Walk and Double Under Practice

Every 1 min for 10 mins, alternating between:
Handstand Walk Practice, 30 secs
Double Under Practice, 30 secs

3 RFT: Run, Single Arm DB Devil Press, and Rope Climbs

3 rounds for time of:
Run, 400 m
18 Single Arm Devil Press, 50/35 lbs
3 Rope Climbs, 15 ft