Category: WOD

Shoulder Press 4-4-4

Shoulder Press 4-4-4

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

50-35-20: Hand Release Push-ups and Row Cal

50-35-20 reps, for time of:
Hand Release Push-up
Row Calorie

Deadlift 5-5-5

Deadlift 5-5-5

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

FT: Toes-to-bars and Deadlifts

For time:
1 Toes-to-bar
10 Deadlifts, 225/155 lbs
2 Toes-to-bars
9 Deadlifts, 225/155 lbs
3 Toes-to-bars
8 Deadlifts, 225/155 lbs
4 Toes-to-bars
7 Deadlifts, 225/155 lbs
5 Toes-to-bars
6 Deadlifts, 225/155 lbs
6 Toes-to-bars
5 Deadlifts, 225/155 lbs
7 Toes-to-bars
4 Deadlifts, 225/155 lbs
8 Toes-to-bars
3 Deadlifts, 225/155 lbs
9 Toes-to-bars
2 Deadlifts, 225/155 lbs
10 Toes-to-bars
1 Deadlift, 225/155 lbs

Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans

3 rounds for time of:
50 Partner Alternating Wall Balls, 20/14 lbs
40 Shoulder-to-overheads, 115/75 lbs
30 Squat Cleans, 115/75 lbs

Solo WOD: 3 RFT: Wall Balls, Shoulder-to-Overheads, and Squat Cleans

3 rounds for time of:
21 Wall Balls, 20/14 lbs
15 Shoulder-to-Overheads, 115/75 lbs
9 Squat Cleans, 115/75 lbs

E2MOM for 12 mins: Squat Snatch

1 Squat Snatch, pick load

Every 2 mins for 12 mins.

7 RFT: Power Snatches, C2B Pull-ups, and Box Jump Overs

7 rounds for time of:
7 Power Snatches, 115/75 lbs
7 Chest-to-bar Pull-ups
7 Box Jump Overs, 24/20 in

1 Power Clean & Jerk, pick load

Every 2 mins for 12 mins.

FT: Run, Clean & Jerks, and Run

For time:
Run, 400 m
30 Clean & Jerks, 135/95 lbs
Run, 200 m

Double Dumbbell Lunge 8-8-8

Double Dumbbell Lunge 8-8-8

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

Chipper: Burpees, Wall Balls, Run, DU and Row

For time:
30 Burpees
40 Wall Balls, 20/14 lbs
Run, 400 m
50 Double Unders
Row, 500 m

Shoulder Press 6-6-6

Shoulder Press 6-6-6

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

AMRAP 16 mins: Rows, Kettlebell Swings, and Push Press

Complete as many rounds as possible in 16 mins of:
Row, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Push Press, 115/85 lbs

Back Squat 6-6-6

Back Squat 6-6-6

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

FT: Air Squats, AbMat Sit-ups and Ring Dips

For time:
50 Air Squats
50 AbMat Sit-ups
25 Ring Dips
40 Air Squats
40 AbMat Sit-ups
20 Ring Dips
30 Air Squats
30 AbMat Sit-ups
15 Ring Dips
20 Air Squats
20 AbMat Sit-ups
10 Ring Dips
10 Air Squats
10 AbMat Sit-ups
5 Ring Dips