Category: WOD

Solo WOD: Chipper: Box Jumps, Power Snatch, T2B, Burpee, and HSPU

For time:
30 Box Jumps, 24/20 in
10 Power Snatches, 115/75 lbs
25 Toes-to-bars
10 Power Snatches
20 Burpees
10 Power Snatches
15 Handstand Push-ups
10 Power Snatches

Team WOD: Box Jumps, Power Snatches, Toes-to-bars, Burpees, Handstand Push-ups

As a team of 2 complete for time:

60 Box Jump (24"/20")
20 Power Snatches (115#/75#)
50 Toes-to-bars
20 Power Snatches
40 Burpees
20 Power Snatches
30 Handstand Push-ups
20 Power Snatches

* Partner up, split reps as desired and move in order
** One barbell and box per team. Sub DB/KB press for HSPU (use different #’s/scales if needed)

Post total time.

Complex: Squat Clean plus Front Squats

1x [ 1 Squat Clean + 3 Front Squats ]
1x [ 1 Squat Clean + 2 Front Squats ]
1x [ 1 Squat Clean + 1 Front Squat ]
1x [ 1 Squat Clean ]

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

FGB Style – 4 RF/ME: Bike Cal, Row Cal and Wall Balls

4 rounds, 1 min per station, of:
Bike Calorie
Row Calorie
Wall Ball, 20/14 lbs, 10/9 ft
Rest 1 min

Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Alt EMOM 10 mins: Deadlifts and Ring Dips

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
6 Ring Dips

E3MOM for 21 mins: Deadlifts, Hand Release Push-ups, Double Unders, and Single DB OH Walking Lunge

Every 3 mins for 21 mins do:
3 Deadlifts, pick load
6 Hand Release Push-ups
24 Double Unders
Single Dumbbell Overhead Walking Lunge, 50/35 lbs, 30 ft

AMRAP 15 mins: Row, Push Press, and Sit-ups

Complete as many rounds as possible in 15 mins of:
Row, 250 m
10 Push Press, 95 lbs
20 AbMat Sit-ups

Push Press 3-2-1

Push Press 3-2-1

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

Pause Back Squat (2 Sec) 5-5-5

Pause Back Squat (2 Seconds) 5-5-5

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

Chipper: Run, Pull-ups, C2B, and BMU Ladder

For time:
Run, 800 m
30 Pull-ups
Run, 400 m
20 Chest-to-bar Pull-ups
Run, 200 m
15 Bar Muscle-ups

Time cap: 12 mins

5x 3 mins AMReps: Run and Power Clean & Jerks

5 rounds, 3 mins each, for max reps of:
Run, 400 m
max reps in remaining time Power Clean & Jerks, 135/95 lbs

Rest 2 mins between each round.

Team WOD: AMRAP 20 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps

Complete as many rounds as possible in 20 mins of:
40 Double Unders
20 Kettlebell Swings, 53/35 lbs
10 Burpee Broad Jumps

Solo WOD: AMRAP 12 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps

Complete as many rounds as possible in 12 mins of:
25 Double Unders
15 Kettlebell Swings, 53/35 lbs
10 Burpee Broad Jumps

Push Press 4-3-2

Push Press 4-3-2

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

FT: Run, Toes-to-bars, and Wall Walks

For time:
Run, 400 m
30 Toes-to-bars
Run, 400 m
10 Wall Walks
Run, 400 m
30 Toes-to-bars
Run, 400 m

Front Squat 3-2-1

Front Squat 3-2-1

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

AMRAP 17 mins: Rows, Rope Climbs, and Front Squats

Complete as many rounds as possible in 17 mins of:
Row, 400 m
2 Rope Climbs, 15 ft
max rep Front Squats, 135/95 lbs

Opt. 2: 30 Bar Muscle-ups for time

For time:
30 Bar Muscle-ups

Opt. 3: 45 C2B Pull-ups for time

For time:
45 Chest-to-bar Pull-ups

Checkout WOD; FT: 50/35 Bike Cal

For time:
50/35 Bike Calories