Category: WOD

Bench Press : 4-4-4-4

Bench Press 4-4-4-4

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

FT: Shuttle Runs and rounds of Cindy

For time:
10 Shuttle Runs, 50 ft
5 round of Cindies
8 Shuttle Runs, 50 ft
4 round of Cindies
6 Shuttle Runs, 50 ft
3 round of Cindies

Back Squat 6-4-2

Back Squat 6-4-2

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

AMRAP 15 mins: Sumo Deadlift High-pull, Run, Push Press, Run and Back Squat

Complete as many rounds as possible in 15 mins of:
8 Sumo Deadlift High-pulls, 95/65 lbs
Run, 100 m
10 Push Press, 95/65 lbs
Run, 100 m
12 Back Squats, 95/65 lbs

For 8 cycles:
AMRAP in 2:30 of:
Row, 400/325 m
Max Rep Power Snatch, 135/95 lbs

Rest 30 secs between each cycle.
For each cycle restart the AMRAP.

Shoulder Press 2-2-2

Shoulder Press 2-2-2

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

AMRAP 24 mins: Double DB Devil Press, Double DB Box Step-ups, and Wall Balls

Complete as many rounds as possible in 24 mins of:
6 Double Dumbbell Devil Press, 35/20 lbs
10 Double Dumbbell Box Step-ups, 35/20 lbs, 20/20 in
14 Wall Balls, 20/14 lbs

Bear Complex 5-4-3-2-1

Bear Complex 5-4-3-2-1

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

10-9-8-7-6-5-4-3-2-1: Front Squats, Push Press, and Toes-to-bars

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Front Squat, 95/65 lbs
Push Press, 95/65 lbs
Toes-to-bar

Deadlift 3-3-3-3

Deadlift 3-3-3-3

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

AMRAP 15 mins: Run, Handstand Push-ups, Deadlifts, and Double Unders

Complete as many rounds as possible in 15 mins of:
Run, 200 m
5 Handstand Push-ups
10 Deadlifts, 155/105 lbs
20 Double Unders

Back Squat 8-6-4

Back Squat 8-6-4

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

FT: Row, KB Swings, Air Squats and Row

For time:
Row, 500 m
50 Kettlebell Swings, pick load
100 Air Squats
Row, 500 m

Checkout: 21-15-9: Hollow Rocks and AbMat Sit-ups

21-15-9 reps, for time of:
Hollow Rock
AbMat Sit-up

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

For time:
Partner Med Ball Run, 20/14 lbs, 400 m
50 Wall Ball (Partner)s, 20/14 lbs
50 Power Cleans, 115/75 lbs
50 Push Jerks, 115/75 lbs
Partner Med Ball Run, 20/14 lbs, 400 m
50 Push Jerks, 115/75 lbs
50 Power Cleans, 115/75 lbs
50 Wall Ball (Partner)s, 20/14 lbs
Partner Med Ball Run, 20/14 lbs, 400 m

Solo WOD: Chipper: MB Runs, Wall Balls, Power Cleans, and Push Jerks

For time:
Med Ball Run, 20/14 lbs, 200 m
25 Wall Balls, 20/14 lbs
25 Power Cleans, 115/75 lbs
25 Push Jerks, 115/75 lbs
Med Ball Run, 200 m
25 Push Jerks
25 Power Cleans
25 Wall Balls
Med Ball Run, 200 m

Deadlift 4-4-4-4

Deadlift 4-4-4-4

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

Strict Toes To Bars : 3×8

Strict Toes To Bars 3×8

Rest as needed between sets.

E3MOM for 15 mins: AbMat Sit-ups, Double Unders and Deadlifts

Every 3 mins for 15 mins do:
15 AbMat Sit-ups
30 Double Unders
15 AbMat Sit-ups
5 Deadlifts, pick load