Category: WOD

Power Snatch 3-2-1-1-1

Power Snatch 3-2-1-1-1

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

FT: Run, Push-ups and Snatch

For time:
Run, 1000 m
100 Push-ups
10 Snatches, 135/95 lbs

Solo WOD: 4 RFT: Deadlifts, Med Ball Cleans, and Run

4 rounds for time of:
6 Deadlifts, 225/155 lbs
10 Medicine Ball Cleans, 20/14 lbs
6 Deadlifts, 225/155 lbs
10 Medicine Ball Cleans, 20/14 lbs
Run, 400 m

Team WOD: 4 RFT: Deadlifts, Med Ball Cleans, and Partner Runs

4 rounds for time of:
30 Deadlifts, 225/155 lbs
40 Medicine Ball Cleans, 20/14 lbs
Partner Run, 400 m

Checkout: 3 RFQ: Plank Holds, AbMat Sit-ups, and Alternating V-ups

3 rounds for quality of:
Plank Hold, 30 secs
20 AbMat Sit-ups
15 Alternating V-ups

Opt. 2: AMRAP 25 mins: Push Press, Box Jumps, and Rope Climbs

Complete as many rounds as possible in 25 mins of:
10 Push Press, 95/65 lbs
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft

Opt. 1: Falkel

Complete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

Overhead Squat 2-2-1-1

Overhead Squat 2-2-1-1

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

7 RFT: Overhead Squats and Burpees

7 rounds for time of:
7 Overhead Squats, 95/65 lbs
10 Burpees

Bench Press 1-1-1

Bench Press 1-1-1

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

AMRAP 20 mins: T2B, Push-ups, Goblet Squats, Sit-ups, and Double Unders

As many rounds as possible in 20 mins of:
10 Toes To Bars
20 Push-ups
30 Goblet Squats
40 Sit-up (abmat)
50 Double Unders

Post total rounds.

Front Squat 2-2-2

Front Squat 2-2-2

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

FT: Thrusters and Run

For time:
10 Thrusters, 115/75 lbs
Run, 200 m
20 Thrusters, 95/65 lbs
Run, 400 m
30 Thrusters, 75/55 lbs
Run, 200 m

E2MOM for 10 mins: Hang Power Clean

2 Hang Power Cleans, pick load

Every 2 mins for 10 mins.

6 RFT: Hang Power Cleans, Chest-to-bar Pull-ups, and Row Calories

6 rounds for time of:
6 Hang Power Cleans, 155/105 lbs
8 Chest-to-bar Pull-ups
12/9 Row Calories
Rest 30 secs

Team WOD: AMRAP 20 mins: Run, Thrusters, and Kettlebell Swings

Complete as many rounds as possible in 20 mins of:
Run, 100 m
7 Thrusters, 95/65 lbs
7 Kettlebell Swings, 70/53 lbs

Solo WOD: AMRAP 14 mins: Run, Thrusters, and Kettlebell Swings

Complete as many rounds as possible in 14 mins of:
Run, 200 m
7 Thrusters, 95/65 lbs
7 Kettlebell Swings, 70/53 lbs

Alt EMOM 10 mins: Deadlifts and Muscle-ups

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

FT: Double Unders, Deadlifts, and Wall Walks

For time:
50 Double Unders
10 Deadlifts, 205/145 lbs
5 Wall Walks
40 Double Unders
8 Deadlifts, 205/145 lbs
4 Wall Walks
30 Double Unders
6 Deadlifts, 205/145 lbs
3 Wall Walks
20 Double Unders
4 Deadlifts, 205/145 lbs
2 Wall Walks
10 Double Unders
2 Deadlifts, 205/145 lbs
1 Wall Walk

Front Squat 4-4-4

Front Squat 4-4-4

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

AMRAP 10 mins: Front Squats, Box Jump Overs and Power Cleans

Complete as many rounds as possible in 10 mins of:
4 Front Squats, 155/105 lbs
8 Box Jump Overs, 24/20 in
4 Power Cleans, 155/105 lbs