Category: WOD

EMOM for 7 mins: Snatch + 2 Overhead Squat

Snatch + 2 Overhead Squat, pick load

Every 1 min for 7 mins.

3 RFT: Rows, Toes-to-bars and Overhead Squats

3 rounds for time of:
Row, 500 m
12 Toes-to-bars
9 Overhead Squats, 115/75 lbs

Bench Press 5-5-4-4

Bench Press 5-5-4-4

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

AMRAP 12 mins: Kettlebell Swing and Burpee Ladder

Complete as many rounds as possible in 12 mins of:
3 Kettlebell Swings
3 Burpees
6 Kettlebell Swings
6 Burpees
9 Kettlebell Swings
9 Burpees

farmerPt. 1: 7 RFT: Double Unders and Power Cleans

7 rounds for time of:
30 Double Unders
3 Power Cleans, pick load

Pt. 2: AMRAP 6 mins: Farmer Carries and AbMat Sit-ups

Complete as many rounds as possible in 6 mins of:
Farmer Carry, 50/35 lbs, 100 m
21 AbMat Sit-ups

Deadlift 5-5-5-5

Deadlift 5-5-5-5

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

AMRAP 15 mins: Pull-ups, Push-ups, Air Squats and Deadlifts

Complete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Deadlifts, 225/155 lbs

Front Squat 2-2-2

Front Squat 2-2-2

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

4x 3 mins RemReps: Run, Box Jump Overs, and max rep Wall Balls

4 rounds, 3 mins each, for max reps of:
Run, 200 m
10 Box Jump Overs, 24/20 in
max reps in remaining time Wall Balls, 20/14 lbs, 10/9 ft
Rest 1 min

Team WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-ups

Complete as many rounds as possible in 17 mins of:
7 Row (Cal)
10 Deadlifts, 115/75 lbs
10 Hang Power Cleans, 115/75 lbs
10 Shoulder-to-Overheads, 115/75 lbs
7 Pull-ups

Solo WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-ups

Complete as many rounds as possible in 17 mins of:
7 Row Calories
10 Deadlifts, 115/75 lbs
10 Hang Power Cleans, 115/75 lbs
10 Shoulder-to-Overheads, 115/75 lbs
7 Pull-ups
Rest 30 secs

Strict Pull-ups 3×5

Strict Pull-ups 3×5

Rest as needed between sets.

Shoulder Press 3-2-1

Shoulder Press 3-2-1

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

AMRAP 8 mins: Box Jumps and Rope Climbs

Complete as many rounds as possible in 8 mins of:
8 Box Jumps, 24/20 in
1 Rope Climb, 15 ft

5 RFT: Run, Burpees and Double Dumbbell Bent Over Rows

5 rounds for time of:
Run, 400 m
20 Burpees
15 Double Dumbbell Bent Over Rows, 50/35 lbs

Clean & Jerk 1-1-1

Clean & Jerk 1-1-1

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

5 RFT: Air Squats, Chest-to-bar Pull-ups, and Clean & Jerks

5 rounds for time of:
30 Air Squats
10 Chest-to-bar Pull-ups
5 Clean & Jerks, 135/95 lbs

Bench Press 6-5-4-3-2-1

Bench Press 6-5-4-3-2-1

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

Chipper: Row and Toes-to-bar

For time:
Row, 800 m
25 Toes-to-bars
25 Ring Dips
Row, 800 m
25 Toes-to-bars
25 Ring Dips
Row, 800 m