Category: WOD

EMOM for 8 mins: 2 Power Cleans

2 Power Cleans, pick load

Every 1 min for 8 mins.

5 RFT: Rows, Burpee-to-Plate, and Power Cleans

5 rounds for time of:
Row, 400/350 m
12 Burpee-to-Plates, 45 lbs
6 Power Cleans, 155/105 lbs

Bench Press 8-8-8

Bench Press 8-8-8

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

AMRAP 15 mins: Air Squats, Deadlifts, Push-ups, K2E and Ring Dips

Complete as many rounds as possible in 15 mins of:
50 Air Squats
40 Deadlifts, 135/95 lbs
30 Push-up (hand release)
20 Knees To Elbows
10 Ring Dips

Squat Snatch 3-2-2-1-1-1

Squat Snatch 3-2-2-1-1-1

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

21-15-9-6-3: Overhead Squats and Box Jumps

21-15-9-6-3 reps, for time of:
Overhead Squat, 95/65 lbs
Box Jump, 24/20 in

Back Squat 1-1-1

Back Squat 1-1-1

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

Alt EMOM 18 mins: Double Unders, Back Squats, and C2B Pull-ups

Every 1 min for 18 mins, alternating between:
25 Double Unders
10 Back Squats, 95/65 lbs
7 Chest-to-bar Pull-ups

Team WOD: AMRAP 20 mins: Row, Thrusters and KB Swings

As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)

Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.

Post total and partial rounds.

Solo WOD: AMRAP 10 mins: Row Calories, Thrusters, and Kettlebell Swings

Complete as many rounds as possible in 10 mins of:
10 Row Calories
15 Thrusters, 45/33 lbs
15 Kettlebell Swings, 53/35 lbs

Bench Press 10-10-10

Bench Press 10-10-10

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

3 RFT: Run, Single Arm 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

Deadlift 2-2-2

Deadlift 2-2-2

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

AMRAP 15 mins: Run, Air Squats, Double DB Deadlifts, and Handstand Push-ups

Complete as many rounds as possible in 15 mins of:
Run, 200 m
20 Air Squats
10 Double Dumbbell Deadlifts, pick load
5 Handstand Push-ups

EMOM for 8 mins: Hang Squat Snatch

1 Hang Squat Snatch, pick load

Every 1 min for 8 mins.

FGB Style: Overhead Squats, Toes-to-bars, and Row Cal

4 rounds, 1 min per station, for max reps of:
Overhead Squat, 95/65 lbs
Toes-to-bar
Row Calorie
Rest 1 min

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

Back Squat 2-2-2

Back Squat 2-2-2

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

20 RFT: Wall Balls, Lateral Burpees, and Power Cleans

20 rounds for time of:
5 Wall Balls, 20/14 lbs, 10/9 ft
3 Lateral Burpee Over Bars
1 Power Clean, 185/125 lbs

Shoulder Press 2-2-2

Shoulder Press 2-2-2

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

10-9-8-7-6-5-4-3-2-1: Shoulder Press and Strict Pull-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Shoulder Press, pick load
Strict Pull-up

Checkout: Run and Ab Chipper

For time:
Run, 200 m
21 Hollow Rocks
21 AbMat Sit-ups
Run, 100 m
15 Hollow Rocks
15 AbMat Sit-ups
Run, 50 m
9 Hollow Rocks
9 AbMat Sit-ups