Category: WOD

Pt. 1: Elizabeth

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

Pt. 2: E2MOM for 12 mins: Hang Power Clean + Power Clean

1 Hang Power Clean + Power Clean, pick load

Every 2 mins for 12 mins.

Lifting: Deadlifts and Strict Pull-ups

Deadlift 4-4-4-4, using heaviest weight per set
Strict Pull-up 4-4-4-4, using heaviest weight per set

E3MOM for 21 mins: Deadlifts and Run

Every 3 mins for 21 mins do:
5 Deadlifts, pick load
Run, 200 m

Shoulder Press 5-5-ME

Shoulder Press 5-5-ME

Use the same weight for each set.
Rest as needed between sets.

AMRAP 13 mins: Row, Wall Balls, Box Jump Overs, and Bar Muscle-ups

Complete as many rounds as possible in 13 mins of:
20/15 Row Calories
15 Wall Balls, 20/14 lbs
10 Box Jump Overs, 24/20 in
5 Bar Muscle-ups

Front Squat 4-4-4

Front Squat 4-4-4

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

6 RFT: Run, Toes-to-bars, and Double DB Lunges

6 rounds for time of:
Run, 200 m
15 Toes-to-bars
10 Double Dumbbell Lunges, 50/35 lbs

Team WOD: AMRAP 20 mins: Partner Runs, Pull-ups, Partner Wall Balls and Med Ball Sit-ups

Complete as many rounds as possible in 20 mins of:
Partner Run, 200 m
30 Pull-ups
30 Partner Wall Balls, 20/14 lbs
30 Med Ball Sit-ups, 20/14 lbs

Solo WOD: AMRAP 15 mins: Run, Pull-ups, Wall Balls, and Med Ball Sit-ups

Complete as many rounds as possible in 15 mins of:
Run, 200 m
10 Pull-ups
12 Wall Balls, 20/14 lbs
12 Med Ball Sit-ups, 20/14 lbs

Pt. 1: AMRAP 20 mins: Run, Squat Cleans, Handstand Push-ups, and Double Unders

Complete as many rounds as possible in 20 mins of:
Run, 400 m
4 Squat Cleans, 115/75 lbs
8 Handstand Push-ups
24 Double Unders

Pt. 2: EMOM for 5 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 5 mins.

E2MOM for 10 mins: Push Press

3 Push Press, pick load

Every 2 mins for 10 mins.

Swingin’ Annie

50-40-30-20-10 reps, for time of:
Double Under
Kettlebell Swing, 53/35 lbs
AbMat Sit-up

Checkout WOD Opt. 2: AMReps 2 mins: C2B Pull-ups

As many reps as possible in 2 mins of:
Chest-to-bar Pull-up

Checkout Opt. 1: AMReps 2 mins: Muscle-ups

As many reps as possible in 2 mins of:
Muscle-up

Lifting: Deadlifts and Strict Pull-ups

Deadlift 5-5-5-5, using heaviest weight per set
Strict Pull-up 5-5-5-5, using heaviest weight per set

21-15-9: DB Burpee Deadlifts and Box Jump Overs

21-15-9 reps, for time of:
Dumbbell Burpee Deadlift, 50/35 lbs
Box Jump Over, 24/20 in

Front Squat 5-5-5

Front Squat 5-5-5

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

4x AMRAP 3 mins: Wall Balls, Lateral Burpees and Power Cleans

For 4 cycles:
AMRAP in 3 mins of:
12 Wall Balls, 20/14 lbs
6 Lateral Burpee (Over Barbell)
3 Power Cleans, 155/105 lbs

Rest 1 min between each cycle.
For each cycle continue the AMRAP.