Category: WOD

Back Squat (3 sec pause at bottom): 1RM

Find your Back Squat (3 sec pause at bottom) 1 Rep Max.

AMRAP 9 mins: Push Jerks, Back Squats and Pull-ups

Complete as many rounds as possible in 9 mins of:
9 Push Jerks, pick load
9 Back Squats, pick load
9 Pull-ups

Alt EMOM 10 mins: Deadlifts and Ring Dips

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
6 Ring Dips

AMRAP 12 mins: Push-ups, Dumbbell Deadlifts and Sit-ups

Complete as many rounds as possible in 12 mins of:
12 Push-ups
18 Dumbbell Deadlifts, pick load
24 AbMat Sit-ups

Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Push Press, and Med Ball Sit-ups

In 20 mins do:
Row, 1500 m
Run, 1200 m
then in the remaining time, AMRAP of:
10 Medicine Ball Cleans, 20/14 lbs
10 Push Press, 95/65 lbs
10 Medicine Ball Sit-ups, 20/14 lbs

Solo WOD: AMRAP 14 mins w/ Buy-in: Run then Push Press, Med Ball Cleans, and Med Ball Sit-ups

In 14 mins do:
Run, 600 m
then in the remaining time, AMRAP of:
7 Push Press, 95/65 lbs
7 Medicine Ball Cleans, 20/14 lbs
7 Medicine Ball Sit-ups, 20/14 lbs

Team WOD: 3 Burpees EMOM | Deadlifts, Front Squats, Shoulder-to-Overheads, Thrusters

For time:
100 Deadlifts, 115/75 lbs
80 Front Squats, 115/75 lbs
60 Push Press, 115/75 lbs
40 Thrusters, 115/75 lbs
3 Burpees Every Minute On The Minute

Solo WOD: 3 Burpees EMOM | Deadlifts, Front Squats, Shoulder-to-Overheads, Thrusters

For time:
40 Deadlifts, 115/75 lbs
30 Front Squats, 115/75 lbs
20 Push Press, 115/75 lbs
10 Thrusters, 115/75 lbs
3 Burpees Every Minute On The Minute

Power Snatch 2-2-2

Power Snatch 2-2-2

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

Pt.2: 2 RFT: Box Jump Over, Alt DB Snatch, and Row

2 rounds for time of:
10 Box Jump Overs, 24/20 in
15 Alternating Dumbbell Snatches, 50/35 lbs
Row, 150/125 m

Back Squat (3 sec pause at bottom) 2-2-2-2

Back Squat (3 sec pause at bottom) 2-2-2-2

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

50-40-30-20-10: Wall Balls and AbMat Sit-ups

50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
AbMat Sit-up

Overhead Squat 3-3-3

Overhead Squat 3-3-3

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

AMRAP 12 mins: Pull-ups, Overhead Squats, and Double Unders

Complete as many rounds as possible in 12 mins of:
6 Pull-ups
12 Overhead Squats, 75/55 lbs
24 Double Unders

Chipper: Row Cal, Alt DB Snatches, Toes-to-bars, and Lateral Burpee Over DB

For time:
60 Row Calories
50 Alternating Dumbbell Snatches, 50/35 lbs
40 Toes-to-bars
30 Lateral Burpee Over Dumbbells

Team WOD: Chipper: Row, Alt DB Snatches, Toes-to-bars, and Lateral Burpee Over DB

For time:
100 Row Calories
100 Alternating Dumbbell Snatches, 50/35 lbs
100 Toes-to-bars
100 Lateral Burpee Over Dumbbells

Team WOD: Optional Checkout

4 rounds for time of:
Sled Push, 245/200 lbs, 50 m
Farmers Walk (Kettlebell), 70/53 lbs, 50 m

Power Clean 2-2-2

Power Clean 2-2-2

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

15.4 – CrossFit Games Open

As many reps as possible in 8 mins of:
3 Handstand Push-ups
3 Cleans, 185/125 lbs
6 Handstand Push-ups
3 Cleans, 185/125 lbs
9 Handstand Push-ups
3 Cleans, 185/125 lbs
12 Handstand Push-ups
6 Cleans, 185/125 lbs
15 Handstand Push-ups
6 Cleans, 185/125 lbs
18 Handstand Push-ups
6 Cleans, 185/125 lbs
21 Handstand Push-ups
9 Cleans, 185/125 lbs
…
Continue adding 3 Handstand Push-up reps each round and 3 Clean reps every 3 rounds until time is complete.