Category: WOD

EMOM for 8 mins: Snatch Pull + Hang Squat Snatch

1 Snatch Pull + Hang Squat Snatch, pick load

Every 1 min for 8 mins.

Week of Benchmarks: Opt. 1: Nancy

5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Opt. 2: Rowing Nancy

5 rounds for time of:
400 m Row
15 Overhead Squats 95 lbs

Post total time.

EMOM for 10 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 10 mins.

Week of Benchmarks: Elizabeth

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

Week of Benchmarks: Barbara

5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Rest 3 mins between each round.
Do not include your rest when logging.

Opt.2: Cindy

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

Deadlift 6-5-4

Deadlift 6-5-4

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

Week of Benchmarks: Opt. 1: Diane

21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up

Opt. 2: Freestyle Diane

For time, partitioned any way:
45 Deadlifts, 225/155 lbs
45 Handstand Push-ups

Back Squat 2-2-2

Back Squat 2-2-2

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

Week of Benchmarks: Fight Gone Bad

3 rounds, 1 min per station, for max reps of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
Rest 1 min

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

Team WOD: FT: KB Swings, Shuttle Run Ladder

For time:
50 Kettlebell Swings, 70/53 lbs
50 Shuttle Runs, 50 ft
40 Kettlebell Swings
40 Shuttle Runs, 50 ft
30 Kettlebell Swings
30 Shuttle Runs, 50 ft

Solo WOD: 6 RFT: KB Swings and Shuttle Runs

6 rounds for time of:
10 Kettlebell Swings, 70/53 lbs
10 Shuttle Runs, 50 ft

Shoulder Press 6-5-4

Shoulder Press 6-5-4

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

FT: Rows, Handstand Push-ups, Rope Climbs

For time:
Row, 1000 m
21 Handstand Push-ups
3 Rope Climbs, 15 ft
Row, 750 m
15 Handstand Push-ups
2 Rope Climbs
Row, 500 m
9 Handstand Push-ups
1 Rope Climb

Back Squat 3-3-3

Back Squat 3-3-3

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

Opt. 1: Death By Wall Balls : 2 rep + 2 rep / 1 min

With a continously running clock perform:
2 Wall Balls, 20/14 lbs in the first 1 min
4 Wall Balls, 20/14 lbs in the second 1 min
6 Wall Balls, 20/14 lbs in the third 1 min
…

Continuing this for as long as you are able.

Opt. 2: Death By Wall Balls : 1 rep + 1 rep / 1 min

With a continously running clock perform:
1 Wall Ball, 20/14 lbs in the first 1 min
2 Wall Balls, 20/14 lbs in the second 1 min
3 Wall Balls, 20/14 lbs in the third 1 min
…

Continuing this for as long as you are able.

8 x 1 min RemReps: Run and Clean & Jerks

8 rounds, 1 min each, for max reps of:
Run, 100 m
max reps in remaining time Clean & Jerks, 115/75 lbs
Rest 3 mins

Checkout WOD: 21-15-9: Toes-to-bars and AbMat Sit-ups

21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up