Category: WOD

Back Squat (Pause 3 Sec On 1st Rep) 5-5-5

Back Squat (Pause 3 Sec On 1st Rep) 5-5-5

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

FT: Muscle-ups and Back Squats

For time:
1 Muscle-up
2 Back Squats, 155/105 lbs
2 Muscle-ups
4 Back Squats, 155/105 lbs
3 Muscle-ups
6 Back Squats, 155/105 lbs
4 Muscle-ups
8 Back Squats, 155/105 lbs
3 Muscle-ups
6 Back Squats, 155/105 lbs
2 Muscle-ups
4 Back Squats, 155/105 lbs
1 Muscle-up
2 Back Squats, 155/105 lbs

Deadlift 3-3-3-3

Deadlift 3-3-3-3

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

FT: Handstand Push-ups, Deadlifts, Handstand Push-ups, and 3 more…

For time:
7 Handstand Push-ups
7 Deadlifts, 225/155 lbs
14 Handstand Push-ups
14 Deadlifts
21 Handstand Push-ups
21 Deadlifts
— then —
Plate Overhead Walking Lunge, 100 ft

AMRAP 20 mins: Run, Single DB Box Step-ups, Sit-ups, and Strict Pull-ups

Complete as many rounds as possible in 20 mins of:
Run, 400 m
20 Single Dumbbell Box Step-ups, pick load, 20 in
15 AbMat Sit-ups
5 Strict Pull-ups

Bench Press 3-3-2-2

Bench Press 3-3-2-2

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

Solo: Task Priority FGB

3 rounds for time of:
20 Wall Balls, 20/14 lbs
20 Sumo Deadlift High-pulls, 75/55 lbs
20 Box Jumps, 20 in
20 Push Press, 75/55 lbs
20 Row Calories
Rest 1 min

Team WOD: Fight Gone Bad – Task Priority

For Time:
100 Wall Balls 20/14 lbs
100 Sumo Deadlift High-pulls 75/55 lbs
100 Box Jump
100 Push Presses 75/55 lbs
100 Rows

Post total time.

E2MOM for 10 mins: Power Snatch + Hang Power Snatch

Power Snatch + Hang Power Snatch, pick load

Every 2 mins for 10 mins.

FT: Power Snatches, Bike Cal, and Power Snatches

For time:
15 Power Snatches, 115/75 lbs
30/24 Air Bike Calories
15 Power Snatches, 115/75 lbs

Deadlift 4-4-4-4

Deadlift 4-4-4-4

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

4 RF-ME / 40 secs Stations: DB Push Press, DB Deadlifts, and Double Unders

4 rounds, 40 secs per station, for max reps of:
Dumbbell Push Press, 50/35 lbs
Rest 20 secs
Dumbbell Deadlift, 50/35 lbs
Rest 20 secs
Double Under
Rest 20 secs

Rotate immediately to the next station every 40 secs,
the clock does not stop or reset between stations.

Front Squat: 1RM

Log your best Front Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Chipper: Squat Cleans, Lateral Burpees, Row Cal, and Sit-ups

For time:
10 Squat Cleans, 135/95 lbs
20 Lateral Burpee Over Bars
40 Row Calories
80 AbMat Sit-ups

Bench Press 4-4-3-3

Bench Press 4-4-3-3

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

3 RFT: DB Farmers Carries, Muscle-ups, and DB Snatch

3 rounds for time of:
Dumbbell Farmers Carry, 50/35 lbs, 100 m
10 Muscle-ups
30 Dumbbell Snatches, 50/35 lbs

EMOM for 6 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 6 mins.

AMRAP 18 mins: Power Cleans, Handstand Push-ups, and Run Ladder

Complete as many rounds as possible in 18 mins of:
2 Power Cleans, 165/110 lbs
2 Handstand Push-ups
Run, 100 m
4 Power Cleans, 165/110 lbs
4 Handstand Push-ups
Run, 100 m
6 Power Cleans, 165/110 lbs
6 Handstand Push-ups
Run, 100 m
8 Power Cleans, 165/110 lbs
8 Handstand Push-ups
Run, 100 m
10 Power Cleans, 165/110 lbs
10 Handstand Push-ups
Run, 100 m
12 Power Cleans, 165/110 lbs
12 Handstand Push-ups
Run, 100 m
14 Power Cleans, 165/110 lbs
14 Handstand Push-ups
Run, 100 m
16 Power Cleans, 165/110 lbs
16 Handstand Push-ups
Run, 100 m
18 Power Cleans, 165/110 lbs
18 Handstand Push-ups
Run, 100 m
20 Power Cleans, 165/110 lbs
20 Handstand Push-ups
Run, 100 m

Solo WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups

For time:
Run, 400 m
30 Back Squats, 115 lbs
20 Lateral Burpee Over Barbells
10 Pull-ups
20 Back Squats, 135 lbs
15 Lateral Burpee Over Barbells
10 Pull-ups
10 Back Squats, 155 lbs
10 Lateral Burpee Over Barbells
10 Pull-ups
Run, 400 m

Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups

For time:
Partner Run, 400 m
60 Back Squats, 115/75 lbs
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats, 135/95 lbs
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats, 155/105 lbs
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run, 400 m