Category: WOD

Overhead Squat: 5-5-5

Overhead Squat 5-5-5

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

25-20-15-10-5: Power Snatches and Wall Balls

25-20-15-10-5 reps, for time of:
Power Snatch, 75/55 lbs
Wall Ball, 20/14 lbs

Pt. 1: Alt EMOM 20 mins: Clean & Jerks, Double Unders, Handstand Push-ups, and Rows

Every 1 min for 20 mins, alternating between:
6 Clean & Jerks, 115/85 lbs
30 Double Unders
9 Handstand Push-ups
Row, 150/125 m

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

1 Clean & Jerk, pick load

Every 1 min for 6 mins.

Thruster 2-2-2-2

Thruster 2-2-2-2

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

AMRAP 15 mins: Run, Med Ball Cleans, and Rope Climbs

Complete as many rounds as possible in 15 mins of:
Run, 200 m
20 Medicine Ball Cleans, 20/14 lbs
2 Rope Climbs

Solo WOD: AMRAP 15 mins: Run Front Squats, C2B Pull-ups, and KB Swings

Complete as many rounds as possible in 15 mins of:
Run, 200 m
10 Front Squats, 135/95 lbs
Run, 200 m
10 Chest-to-bar Pull-ups
Run, 200 m
10 Kettlebell Swings, 70/53 lbs

Team WOD: Partner Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

As a Team of 2 complete AMRAP in 20 mins of:

200m Run
20 Front Squats (135#/95#)
200m Run
20 Chest-to-bar Pull-ups
200m Run
20 Kettlebell Swings (70#/53#)

* Run each 200m as a team. Alternate all reps of each exercise (one works while one rests).
** One bar and one KB per team.

Post total rounds.

Push Press 5-4-3-2-1

Push Press 5-4-3-2-1

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

Alt EMOM 18 mins: Rows, Push Press, and Burpee Pull-ups

Every 1 min for 18 mins, alternating between:
Row, 150/125 m
10 Push Press, 95/65 lbs
5 Burpee Pull-ups

Sumo Deadlift 4-4-4

Sumo Deadlift 4-4-4

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

3 RFT: Run, Sit-ups and Deadlifts

3 rounds for time of:
Run, 400 m
30 AbMat Sit-ups
15 Deadlifts, 250/175 lbs

Close Grip Bench Press 4-4-4

Close Grip Bench Press 4-4-4

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

Pt. 1: AMRAP 5 mins: Row and Bar Muscle-ups

Complete as many rounds as possible in 5 mins of:
12/9 Row Calories
4 Bar Muscle-ups

Pt. 2: AMRAP 5 mins: Single DB Box Step-ups and Double Unders

Complete as many rounds as possible in 5 mins of:
10 Single Dumbbell Box Step-ups, pick load, 24/20 in
20 Double Unders

Thruster 3-3-3-3

Thruster 3-3-3-3

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

7 RFT: Handstand Push-ups, Thrusters and Burpees

7 rounds for time of:
7 Handstand Push-ups
7 Thrusters, 95/65 lbs
7 Burpees