Category: WOD

Back Squat 1RM

Log your best Back Squat 1 rep max lift.

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

FT: Rows, KB Swings and Wall Balls

For time:
Row, 1000 m
75 Kettlebell Swings, 53/35 lbs
50 Wall Balls, 20/14 lbs

Bench Press 2-2-2-2-2

Bench Press 2-2-2-2-2

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

FGB Style: Pull-ups, Push-ups, Sit-ups and Air Squats

3 rounds, 30 secs per station, for reps:
Pull-up
Push-up
Butterfly Sit-up
Air Squat

Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations.

Every 1:30 for 12 mins: Squat Clean Thruster

1 Squat Clean Thruster, pick load

Every 1:30 for 12 mins.

21-15-9: Power Cleans and Thrusters

21-15-9 reps, for time of:
Power Clean, 115/75 lbs
Thruster, 115/75 lbs

Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs

In teams of 2 As many rounds as possible in 15 mins of:
8 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint

Post total rounds.

* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team

Solo WOD: 10 RFT: Hand Release Push-ups, Deadlifts, and Run

10 rounds for time of:
6 Hand Release Push-ups
6 Deadlifts, 225/155 lbs
Run, 100 m

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.

Alt EMOM 18 mins: Push Press, Toes-to-bars and Row Cal

Every 1 min for 18 mins, alternating between:
10 Push Press, pick load
12 Toes-to-bars
15/12 Row Calories

DB Bent Over Row 10-10-10

Dumbbell Bent Over Row 10-10-10

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

3 RFT: Row and Rope Climbs

3 rounds for time of:
30/22 Row Calories
5 Rope Climbs, 15 ft

Every 1:30 for 30 mins: Snatches and Cleans

Every 1:30 for 30 mins, alternating between:
1 Snatch, pick load
1 Snatch, pick load
1 Snatch, pick load
1 Snatch, pick load
1 Snatch, pick load
1 Snatch, pick load
1 Snatch, pick load
1 Snatch, pick load
1 Snatch, pick load
1 Snatch, pick load
1 Clean, pick load
1 Clean, pick load
1 Clean, pick load
1 Clean, pick load
1 Clean, pick load
1 Clean, pick load
1 Clean, pick load
1 Clean, pick load
1 Clean, pick load
1 Clean, pick load

Checkout: 50-30-10: Double Unders and AbMat Sit-ups

50-30-10 reps, for time of:
Double Under
AbMat Sit-up

Back Squat 2RM

Record your best Back Squat 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

Cin-dee

Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Handstand Push-ups
15 Back Squats, 45/35 lbs

Bench Press 3-3-3-3-3

Bench Press 3-3-3-3-3

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

7 RFT: Med Ball Cleans and Burpees

7 rounds for time of:
10 Medicine Ball Cleans, 20/14 lbs
10 Burpees

Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs

Complete as many rounds as possible in 20 mins of:
10 Row Calories
5 Dumbbell Devil Press, pick load
10 Box Jump Overs, 24/20 in

Solo WOD: AMRAP 14 mins: Row, Box Jump Overs, and Dumbbell Devil Press

Complete as many rounds as possible in 14 mins of:
10 Row Calories
6 Box Jump Overs, 24/20 in
4 Dumbbell Devil Press, pick load