Category: WOD

Bench Press 3-3-3-

Bench Press 3-3-3-3

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

AMRAP 20 mins: Run, Push-ups and SDHP

Complete as many rounds as possible in 20 mins of:
Run, 200 m
20 Push-ups
20 Sumo Deadlift High-pulls, 75/55 lbs

5 rounds for time of:
7 Squat Cleans, 155/105 lbs
14 Kettlebell Swings, 53/35 lbs

• Rest 2 minutes then start Pt. 2

Pt. 2: EMOM for 6 mins: Squat Clean + Hang Squat Clean

1 Squat Clean + Hang Squat Clean, pick load

Every 1 min for 6 mins.

For time:
50 Row Calories
75 Partner Wall Balls, 20/14 lbs
100 Power Snatches, 95/65 lbs
75 Partner Wall Balls, 20/14 lbs
50 Row Calories

15 Minutes: Rope Climb or Handstand Walk Practice

Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice

This is not a timed workout.

Alt EMOM 20 mins: Row, Wall Walk, Run, and Rope Climb

Every 1 min for 20 mins, alternating between:
Row, 150/125 m
4 Wall Walks
Run, 100 m
2 Rope Climbs, 15 ft

EMOM for 7 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 7 mins.

box jump10-9-8-7-6-5-4-3-2-1: Overhead Squats and Box Jump Overs

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Overhead Squat, 115/75 lbs
Box Jump Over, 24/20 in

Deadlift 2-2-2-2

Deadlift 2-2-2-2

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

Death By: Toes-to-bars and Deadlifts

With a continuously running clock perform:
1 Toes-to-bar and 1 Deadlift, 225/155 lbs in the first 1 min
2 Toes-to-bars and 2 Deadlifts, 225/155 lbs in the second 1 min
3 Toes-to-bars and 3 Deadlifts, 225/155 lbs in the third 1 min
…
Continuing this for as long as you are able.

Bench Press : 4-4-4-4

Bench Press 4-4-4-4

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

FT: Shuttle Runs and rounds of Cindy

For time:
10 Shuttle Runs, 50 ft
5 round of Cindies
8 Shuttle Runs, 50 ft
4 round of Cindies
6 Shuttle Runs, 50 ft
3 round of Cindies

Back Squat 6-4-2

Back Squat 6-4-2

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

AMRAP 15 mins: Sumo Deadlift High-pull, Run, Push Press, Run and Back Squat

Complete as many rounds as possible in 15 mins of:
8 Sumo Deadlift High-pulls, 95/65 lbs
Run, 100 m
10 Push Press, 95/65 lbs
Run, 100 m
12 Back Squats, 95/65 lbs

For 8 cycles:
AMRAP in 2:30 of:
Row, 400/325 m
Max Rep Power Snatch, 135/95 lbs

Rest 30 secs between each cycle.
For each cycle restart the AMRAP.

Shoulder Press 2-2-2

Shoulder Press 2-2-2

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

AMRAP 24 mins: Double DB Devil Press, Double DB Box Step-ups, and Wall Balls

Complete as many rounds as possible in 24 mins of:
6 Double Dumbbell Devil Press, 35/20 lbs
10 Double Dumbbell Box Step-ups, 35/20 lbs, 20/20 in
14 Wall Balls, 20/14 lbs