Category: WOD

Back Squat 2RM

Record your best Back Squat 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

Cin-dee

Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Handstand Push-ups
15 Back Squats, 45/35 lbs

Bench Press 3-3-3-3-3

Bench Press 3-3-3-3-3

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

7 RFT: Med Ball Cleans and Burpees

7 rounds for time of:
10 Medicine Ball Cleans, 20/14 lbs
10 Burpees

Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs

Complete as many rounds as possible in 20 mins of:
10 Row Calories
5 Dumbbell Devil Press, pick load
10 Box Jump Overs, 24/20 in

Solo WOD: AMRAP 14 mins: Row, Box Jump Overs, and Dumbbell Devil Press

Complete as many rounds as possible in 14 mins of:
10 Row Calories
6 Box Jump Overs, 24/20 in
4 Dumbbell Devil Press, pick load

Alt EMOM 10 mins: Deadlifts and Muscle-ups

Every 1 min for 10 mins, alternating between:
2 Deadlifts, pick load
2 Muscle-ups

FT: Rows, Deadlifts, Air Squats

For time:
Row, 1000 m
25 Deadlifts, 225/155 lbs
75 Air Squats
Row, 500 m
15 Deadlifts, 225/155 lbs
45 Air Squats

Shoulder Press 2RM

Log your best Shoulder Press 2 rep max lift.

Only log the heaviest 2 rep, do not include sets prior to it.

Chipper: 30 Rep Chipper

For time:
30 Row Calories
30 Thrusters, 75/55 lbs
30 Handstand Push-ups
30 Sumo Deadlift High-pulls, 75/55 lbs
30 Box Jumps, 24/20 in
30 Pull-ups
30 Power Snatches, 75/55 lbs

Clean Pull + Hang Power Clean 1-1-1-1

Clean Pull + Hang Power Clean 1-1-1-1

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

Chipper: Run, Sit-ups, Hang Power Cleans and Lateral Burpees

For time:
Run, 400 m
40 AbMat Sit-ups
40 Hang Power Cleans, 115/75 lbs
40 AbMat Sit-ups
40 Lateral Burpee Over Bars
40 AbMat Sit-ups
Run, 400 m

Bench Press : 5-5-5-5-5

Bench Press 5-5-5-5-5

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

AMRAP 15 mins: Kettlebell Swings, Box Jumps and Ring Dips

Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings, 2/1.5 pood
10 Box Jumps, 24/20 in
10 Ring Dips

Back Squat 4RM

Record your best Back Squat 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

21-18-15: Back Squats, Chest-to-bar Pull-ups and Deadlifts

21-18-15 reps, for time of:
Back Squat, 155/105 lbs
Chest-to-bar Pull-up
Deadlift, 155/105 lbs

Team WOD: AMRAP 16 mins: Clean & Jerks, Burpees, and Front Squats

Complete as many rounds as possible in 16 mins of:
5 Clean & Jerks, 115/75 lbs
10 Burpees
5 Front Squats, 115/75 lbs

Solo WOD: AMRAP 15 mins: Clean & Jerks, Burpees, Front Squats, and Burpees

Complete as many rounds as possible in 15 mins of:
3 Clean & Jerks, 115/75 lbs
5 Burpees
3 Front Squats, 115/75 lbs
5 Burpees
Rest 30 secs

Lifting: Deadlifts and Hollow Rocks

Deadlift 3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12, using heaviest weight per set

AMRAP 18 mins: Row Cal, Deadlifts, Echo Bike Cal, and Walking Lunges

Complete as many rounds as possible in 18 mins of:
15/12 Row Calories
10 Deadlifts, 225/155 lbs
10/8 Echo Bike Calories
Walking Lunge, 100 ft