Category: WOD

Push Jerk 3-3-3-3-3

Push Jerk 3-3-3-3-3

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

3 RFT: Run, Hang Power Clean & Jerks and Air Squats

3 rounds for time of:
Run, 400 m
20 Hang Power Clean & Jerks, 95/65 lbs
40 Air Squats

Alt EMOM 10 mins: Deadlifts and Double Unders

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
30 Double Unders

3 RFT: Wall Balls, Deadlifts and HSPU

3 rounds for time of:
21 Wall Balls, 20/14 lbs
15 Deadlifts, 225/155 lbs
9 Handstand Push-ups

Alt EMOM 10 mins: Muscle-ups and Bar Muscle-ups

Every 1 min for 10 mins, alternating between:
2 Muscle-ups
2 Bar Muscle-ups

5 RFT: Rope Climbs, Alt DB Snatches, Sit-ups, Walking Lunges and Shuttle Runs

5 rounds for time of:
2 Rope Climbs, 15 ft
20 Alternating Dumbbell Snatches, 50/35 lbs
20 AbMat Sit-ups
20 Walking Lunges
5 Shuttle Runs, 50 ft

Bench Press 6-6-6

Bench Press 6-6-6

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

Alt EMOM 18 mins: Row Cal, Box Jump Overs, and DB Bench Press

Every 1 min for 18 mins, alternating between:
15/12 Row Calories
12 Box Jump Overs, 24/20 in
9 Dumbbell Bench Press, pick load

1 Clean + 2 Front Squat: 1RM

Record your best 1 Clean + 2 Front Squat 1 Rep Max lift.

3 RFT: Front Squats and Burpee Pull-ups

3 rounds for time of:
12 Front Squats, 135/95 lbs
12 Burpee Pull-ups

Team WOD: 5 RFT: KB Swings, Box Jumps, Partner Run, Burpees and Wall Balls

5 rounds for time of:
22 Kettlebell Swings, 2/1.5 pood
22 Box Jumps, 24/20 in
Partner Run, 400 m
22 Burpees
22 Wall Balls, 20/14 lbs, 10/9 ft

Solo WOD: 5 RFT: KB Swings, Box Jumps, Run, Burpees and Wall Balls

5 rounds for time of:
11 Kettlebell Swings, 2/1.5 pood
11 Box Jumps, 24/20 in
Run, 200 m
11 Burpees
11 Wall Balls, 20/14 lbs

Shoulder Press 1RM

Log your best Shoulder Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

AMRAP 20 mins: Run, Push Press and SDHP

Complete as many rounds as possible in 20 mins of:
Run, 400 m
15 Push Press, 95/65 lbs
15 Sumo Deadlift High-pulls, 95/65 lbs

EMOM for 8 mins: 2 Power Cleans

2 Power Cleans, pick load

Every 1 min for 8 mins.

5 RFT: Rows, Burpee-to-Plate, and Power Cleans

5 rounds for time of:
Row, 400/350 m
12 Burpee-to-Plates, 45 lbs
6 Power Cleans, 155/105 lbs

Bench Press 8-8-8

Bench Press 8-8-8

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

AMRAP 15 mins: Air Squats, Deadlifts, Push-ups, K2E and Ring Dips

Complete as many rounds as possible in 15 mins of:
50 Air Squats
40 Deadlifts, 135/95 lbs
30 Push-up (hand release)
20 Knees To Elbows
10 Ring Dips

Squat Snatch 3-2-2-1-1-1

Squat Snatch 3-2-2-1-1-1

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

21-15-9-6-3: Overhead Squats and Box Jumps

21-15-9-6-3 reps, for time of:
Overhead Squat, 95/65 lbs
Box Jump, 24/20 in