Category: WOD

Shoulder Press 1-1-1-1

Shoulder Press 1-1-1-1

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

AMRAP 12 mins: Wall Walks, Chest-to-bar Pull-ups, and Single Arm DB Overhead Walking Lunges

Complete as many rounds as possible in 12 mins of:
4 Wall Walks
8 Chest-to-bar Pull-ups
12 Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs

Optional Checkout: Abs and Box Jumps

For time:
10 V-ups
10 Box Jump Overs, 24/20 in
20 Medicine Ball Sit-ups, 14/10 lbs
20 Box Jumps, 24/20 in
30 AbMat Sit-ups
30 Box Step-ups, 14/10 lbs, 24/20 in

Front Squat 3-3-3

Front Squat 3-3-3

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

AMRAP 12 mins: Rows, Power Cleans and Front Squats

Complete as many rounds as possible in 12 mins of:
Row, 250 m
8 Power Cleans, 135/95 lbs
6 Front Squats, 135/95 lbs

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

AMReps 7 mins (1,2,3,…): Deadlifts and Handstand Push-ups

As many reps as possible in 7 mins of:
1 Deadlift, 225/155 lbs
1 Handstand Push-up
2 Deadlifts, 225/155 lbs
2 Handstand Push-ups
3 Deadlifts, 225/155 lbs
3 Handstand Push-ups
…
Continue adding 1 rep each round to each movement until time expires.

Solo WOD: AMRAP 14 mins: Run, Power Snatches, and Lateral Burpees

Complete as many rounds as possible in 14 mins of:
Run, 100 m
7 Power Snatches, 95/65 lbs
7 Lateral Burpee Over Bars

Team WOD: AMRAP 24 mins: Run, Power Snatches, and Lateral Burpees

Complete as many rounds as possible in 24 mins of:
Run, 100 m
7 Power Snatches, 95/65 lbs
7 Lateral Burpee Over Bars

Front Squat 4-4-4

Front Squat 4-4-4

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

4 RFT: Row Cal, Med Ball Cleans, and Handstand Push-ups

4 rounds for time of:
24/21 Row Calories
21 Medicine Ball Cleans, 20/14 lbs
15 Handstand Push-ups

Alternating Front Rack Lunge 4-4-4-4

Alternating Front Rack Lunge 4-4-4-4

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

5 RFT: Hang Power Cleans, Burpees, and Goblet Alt Reverse Lunges

5 rounds for time of:
10 Hang Power Cleans, 135/95 lbs
15 Burpees
20 Goblet Alternating Reverse Lunges, 53/35 lbs

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 4-4-4, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set

6 RFT: Double Unders, Air Squats, and Deadlifts

6 rounds for time of:
30 Double Unders
20 Air Squats
10 Deadlifts, 225/155 lbs

FQ: Muscle-up Practices and Handstand Walk Practice

For quality:
Muscle-up Practice
Handstand Walk Practice

AMRAP 12 mins: Ring Dips, Pull-ups and Box Jumps

Complete as many rounds as possible in 12 mins of:
6 Ring Dips
12 Pull-ups
18 Box Jumps, 24/20 in

Checkout: 3 RFT: AbMat Sit-ups and Alt V-ups

3 rounds for time of:
21 AbMat Sit-ups
12 Alternating V-ups