Category: WOD

Back Squat 2-2-2

Back Squat 2-2-2

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

20 RFT: Wall Balls, Lateral Burpees, and Power Cleans

20 rounds for time of:
5 Wall Balls, 20/14 lbs, 10/9 ft
3 Lateral Burpee Over Bars
1 Power Clean, 185/125 lbs

Shoulder Press 2-2-2

Shoulder Press 2-2-2

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

10-9-8-7-6-5-4-3-2-1: Shoulder Press and Strict Pull-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Shoulder Press, pick load
Strict Pull-up

Checkout: Run and Ab Chipper

For time:
Run, 200 m
21 Hollow Rocks
21 AbMat Sit-ups
Run, 100 m
15 Hollow Rocks
15 AbMat Sit-ups
Run, 50 m
9 Hollow Rocks
9 AbMat Sit-ups

Team WOD: AMRAP 20 mins: Row, Overhead Squats and DB Snatches

Complete as many rounds as possible in 20 mins of:
8 Row Calories
10 Overhead Squats, 75/55 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs

Solo WOD: 6 RFT: Overhead Squats, Dumbbell Snatches and Row

6 rounds for time of:
9 Overhead Squats, 75/55 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs
15 Row Calories

EMOM for 8 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 8 mins.

Opt. 1: 12-9-6: Squat Cleans and Ring Muscle-ups

12-9-6 reps, for time of:
Squat Clean, 135/95 lbs
Ring Muscle-up

Opt. 2: 12-9-6: Squat Cleans, C2B Pull-ups, and Ring Dips

12-9-6 reps, for time of:
Squat Clean, 135/95 lbs
Chest-to-bar Pull-up
Ring Dip

Deadlift 3-3-3

Deadlift 3-3-3

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

Christine/Helen Mashup

3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 24/20 in
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups

Shoulder Press 3-3-3

Shoulder Press 3-3-3

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

Chipper: Sit-ups, Hang Power Cleans, HSPU, T2B, Wall Walks

For time:
50 AbMat Sit-ups
40 Hang Power Cleans, 95/65 lbs
30 Handstand Push-ups
20 Toes-to-bars
10 Wall Walks

Back Squat 3-3-3

Back Squat 3-3-3

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

FGB Style: Row Cal, Back Squats, and Burpee

4 rounds, 1 min per station, for max reps of:
Row Calorie
Back Squat, 95/65 lbs
Burpee
Rest 1 min

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

Double Dumbbell Lunge 6-6-6

Double Dumbbell Lunge 6-6-6

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

3 RFT: 400 m, Walking Lunges, Dumbbell Snatches and Walking Lunges

3 rounds for time of:
Run, 400 m
Walking Lunge, 50 ft
30 Dumbbell Snatches, 50/35 lbs
Walking Lunge, 50 ft