Category: WOD

Bench Press: 1RM & AMReps 12 mins: Strict Pull-ups, Push-ups and Air Squats

Bench Press: 1RM

Record your best Bench Press 1 rep max lift.

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

BTWB

AMReps 12 mins: Strict Pull-ups, Push-ups and Air Squats

As many reps as possible in 12 mins of:
1 Strict Pull-up + 2 Push-ups + 3 Air Squats
2 Strict Pull-ups + 4 Push-ups + 6 Air Squats
3 Strict Pull-ups + 6 Push-ups + 9 Air Squats
…
Continue adding 1 Strict Pull-up, 2 Push-up and 3 Air Squat reps each round until time expired. Log total reps completed of each movement.

Start at a higher round if you think it will allow you to complete more reps in the 12 mins— for example: 5-10-15, then 6-12-18, then 7-14-21, etc…
Include starting and finishing point in notes.

BTWB

Photo by @robcwilson

Results
Results cont

Advanced RX: EMOM for 8 mins: Hang Squat Clean & Chipper: Rows, Hang Squat Cleans, Burpee Over Rowers and Wall Balls

Advanced RX Class:

EMOM for 8 mins: Hang Squat Clean

2 Hang Squat Cleans, pick load

Every 1 min for 8 mins.
* 2 singles or UB set of 2

BTWB

Chipper: Rows, Hang Squat Cleans, Burpee Over Rowers and Wall Balls

For time:
Row 1000m
20 Hang Squat Cleans (135#/95#)
40 Burpee Over Rowers
60 Wall Balls (20#/14#)

BTWB

Team WOD: 50-35-20: Row (Cal), Partner Wall Balls and Burpee Over Rowers

Team WOD: 50-35-20: Row (Cal), Partner Wall Balls and Burpee Over Rowers

As a team of 2 complete 50-35-20 reps, for time of:
Row (Cal)
Partner Wall Ball (20#/14#)
Burpee Over Rower
*  Alternate work/rest with your partner.

BTWB

Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows & 5 RFT: Sumo Deadlift High-pulls, Push Press and Double Unders

Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows

Deadlift 2-2-2, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 8-8-8, using heaviest weight per set

BTWB

5 RFT: Sumo Deadlift High-pulls, Push Press and Double Unders

5 rounds for time of:
10 Sumo Deadlift High-pulls (75#/55#)
20 Push Press (75#/55#)
30 Double Unders

BTWB

Photo by @robcwilson

Results
Results cont

Strict Pull-ups: 3x Max Rep & AMRAP 15 mins: Toes-to-bars, Burpees and Dumbbell Clean & Jerks

Strict Pull-ups: 3x Max Rep

Strict Pull-ups 3x max rep

Rest as needed between sets.
* Scale to assisted strict PU (do not change band), or scale to supine ring rows (feet on box or elevated)

BTWB

AMRAP 15 mins: Toes-to-bars, Burpees and Dumbbell Clean & Jerks

Complete as many rounds as possible in 15 mins of:
15 Toes-to-bars
12 Burpees
9 Dumbbell Clean & Jerks (50#/35#)

BTWB

Overhead Squat: 5-4-3-2-1 & Chipper: Rows, Overhead Squats, Hand Release Push-ups and Box Jumps

Overhead Squat: 5-4-3-2-1

Overhead Squat 5-4-3-2-1

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

BTWB

Chipper: Rows, Overhead Squats, Hand Release Push-ups and Box Jumps

For time:
Row 1000m
50 Overhead Squats (95#/65#)
40 Hand Release Push-ups
30 Box Jumps (30″/24″)

BTWB
Photo by @robcwilson
Results
Results cont

Bench Press: 2RM & 10 RFT: Medicine Ball Cleans and Handstand Push Ups

Bench Press: 2RM

Record your best Bench Press 2 rep max lift.

Only include the heaviest 2 rep, do not include the sets prior to it.

BTWB

10 RFT: Medicine Ball Cleans and Handstand Push Ups

10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups

BTWB
SNORIDGE CROSSFIT