Category: WOD

Squat Clean Thruster 1-1-1-1-1

Squat Clean Thruster 1-1-1-1-1

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

FT: Power Cleans and Thrusters

For time:
21-15-9 reps of:
Power Clean, 95/65 lbs
Thruster, 95/65 lbs
— Rest 2 mins —
15-12-9 reps of:
Power Clean, 115/75 lbs
Thruster, 115/75 lbs

Alt EMOM 10 mins: Deadlifts and Hollow Rocks

Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
10 Hollow Rocks

AMRAP 16 mins: Rows, Deadlifts, Sit-ups, and Double Unders

Complete as many rounds as possible in 16 mins of:
Row, 250/225 m
10 Deadlifts, 155/105 lbs
15 AbMat Sit-ups
20 Double Unders

Pause Front Squat (2 Seconds) 2-2-2-2

Pause Front Squat (2 Seconds) 2-2-2-2

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

10 RFT: Bar Muscle-ups, Shuttle Runs, and Front Squats

10 rounds for time of:
3 Bar Muscle-ups
5 Shuttle Runs, 50 ft
7 Front Squats, 95/65 lbs

Lifting: DB Bench Press and Single Arm DB Bent Over Row

Dumbbell Bench Press 8-8-8, using heaviest weight per set
Single Arm Dumbbell Bent Over Row 8-8-8, using heaviest weight per set

5 RFT: Wall Balls, KB Swings and Ring Dips

5 rounds for time of:
21 Wall Balls, 20/14 lbs, 10/9 ft
15 Kettlebell Swings, 24/16 kg
9 Ring Dips
* (53#/35#)

Shoulder Press 5-5-5

Shoulder Press 5-5-5

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

Falkel

Complete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

As a Team of 2 complete 2 Rounds for time of:

100 Wall Balls (20#/14#)
100 Ball Slams (30#/20#)
100 Overhead Walking Lunge With Plates (45#/25#)

* Alternate work with your partner (one works, one rests).

Post total time.

Pt. 2: EMOM min for 6 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 1 min for 6 mins.

Alt EMOM 10 mins: Deadlifts and Row Cal

Every 1 min for 10 mins, alternating between:
15/12 Row Calories
5-4-3-2-1 Deadlifts, pick load

AMRAP 15 mins: Deadlifts, Lateral Burpee Over Bars, and Box Jumps

Complete as many rounds as possible in 15 mins of:
6 Deadlifts, 225/155 lbs
9 Lateral Burpee Over Bars
12 Box Jumps, 24/20 in

Alt EMOM 10 mins: Power Snatch and Squat Snatch

Every 1 min for 10 mins, alternating between:
1 Power Snatch, pick load
1 Squat Snatch, pick load

FT: Double Unders, Toes-to-bars, and Power Snatch

For time:
50 Double Unders
25 Toes-to-bars
3 Snatches, 135/95 lbs
40 Double Unders
20 Toes-to-bars
3 Snatches, 135/95 lbs
30 Double Unders
15 Toes-to-bars
3 Snatches, 135/95 lbs
20 Double Unders
10 Toes-to-bars
3 Snatches, 135/95 lbs
10 Double Unders
5 Toes-to-bars
3 Snatches, 135/95 lbs

Pause Front Squat (2 Seconds) 3-3-3-3

Pause Front Squat (2 Seconds) 3-3-3-3

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

3 RFT: Rows, Front Squats and Run

3 rounds for time of:
Row, 500 m
21 Front Squats, 75/55 lbs
Run, 400 m