Category: WOD

5x RFT: Kettlebell Swings, Push-ups and Rows

5 rounds, each round for time, of:
20 Kettlebell Swings, 70/53 lbs
30 Push-ups
Row, 500 m

Rest 2 mins between each round.

Team WOD: Annie/Fran/Isabel

Team WOD: Annie/Fran/Isabel

As a team of 2 complete for time:
150 Double Unders
150 AbMat Sit-ups
45 Thrusters (95#/65)
45 Pull-ups
30 Power Snatches (135#/95#)

* One partner works at a time, alternate work but stay in order of movements.
** One bar, add weight for “Isabel”

Post total time.

Solo WOD: Chipper: Double Unders, Sit-ups, Thrusters, Pull-ups and Power Snatches

For time:
75 Double Unders
75 AbMat Sit-ups
22 Thrusters, 95 lbs
22 Pull-ups
15 Power Snatches, 135 lbs

Clean Pull + Hang Squat Clean 1-1-1-1-1

Clean Pull + Hang Squat Clean 1-1-1-1-1

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

FT: Hang Squat Cleans and Shuttle Runs

For time:
10 Hang Squat Cleans, pick load
6 Shuttle Runs, 50 ft
8 Hang Squat Cleans, pick load
6 Shuttle Runs, 50 ft
6 Hang Squat Cleans, pick load
6 Shuttle Runs, 50 ft
4 Hang Squat Cleans, pick load
6 Shuttle Runs, 50 ft
2 Hang Squat Cleans, pick load
6 Shuttle Runs, 50 ft

Shoulder Press: 4RM

Find your Shoulder Press 4 Rep Max.

Chipper: Row Cal, Wall Balls, Double Unders, HSPU, and Ring Dips

For time:
30/24 Row Calories
30 Wall Balls, 20/14 lbs
30 Double Unders
30 Handstand Push-ups
30 Double Unders
30 Ring Dips
30 Double Unders
30 Wall Balls, 20/14 lbs
30/24 Row Calories

Pt. 1: Alt EMOM 21 mins: Bike Cal, Overhead Squats, and Sit-ups

Every 1 min for 21 mins, alternating between:
8/6 Bike Calories
10 Overhead Squats, 75/55 lbs
12 AbMat Sit-ups

Pt. 2: EMOM for 7 mins: Hang Power Snatch

1 Hang Power Snatch, pick load

Every 1 min for 7 mins.

Back Squat: 8RM

Log your best Back Squat 8 rep max lift.

Only log the heaviest 8 rep, do not include sets prior to it.

AMRAP 7 mins: Hang Clean & Jerks, Back Squats, and Lateral Burpees

Complete as many rounds as possible in 7 mins of:
7 Hang Clean & Jerks, 95/65 lbs
7 Back Squats, 95/65 lbs
7 Lateral Burpee Over Bars

Lifting: Deadlifts and Hollow Rocks

Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set

AMRAP 15 mins w/ Buy-in: Row, Deadlifs, and Round of Cindy

In 15 mins do:
Row, 1000 m
then in the remaining time, AMRAP of:
5 Deadlifts, 185/135 lbs
5 Pull-ups
10 Push-ups
15 Air Squats

Team WOD: AMRAP 20 mins w/ Buy-in: 1 mile Run, Clean & Jerks and Box Jump Overs

In 20 mins do:
Run, 1 mi
then in the remaining time, AMRAP of:
6 Clean & Jerks, 135/95 lbs
12 Box Jump Overs, 24/20 in

Solo WOD: FT: Run; 4x Clean & Jerks and Box Jump Overs

For time:
Run, 800 m
— then —
4 rounds of:
8 Clean & Jerks, 135/95 lbs
15 Box Jump Overs, 24/20 in

Shoulder Press 5RM

Record your best Shoulder Press 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.

AMRAP 8 mins: Double Unders, Single Arm Dumbbell Push Press, Single Arm Dumbbell Push Press, and Lateral Burpee Over Dumbbells

Complete as many rounds as possible in 8 mins of:
30 Double Unders
8 Single Arm Dumbbell Push Press, 50/35 lbs
8 Single Arm Dumbbell Push Press, 50/35 lbs
8 Lateral Burpee Over Dumbbells

Back Squat 10RM

Log your best Back Squat 10 rep max lift.

Only log the heaviest 10 rep, do not include sets prior to it.

FT: Row 1k/750m/500m/250m

For time:
Row, 1000 m
Rest 3 mins
Row, 750 m
Rest 2 mins
Row, 500 m
Rest 1 min
Row, 250 m