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Skill/Strength Every 2:30 for 5 Rounds: 3 Back Squats *Start around 65% and build to a heavy triple WOD 5 RFT: 5 Hang Power Snatches (95/65#) 5 Overhead Squats 10 Burpees *9:00 Cap
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Skill/Strength In 12:00, build to a heavy Power Clean + 1 Hang Squat Clean + 1 Jerk WOD 7:00 AMRAP: 15 Push Jerks (75/55#) 30 Double Unders
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WOD 24:00 EMOM: (0:30 work, 0:30 rest) Min 1: Handstand Hold Min 2: V-Ups Min 3: Superman Hold Min 4: Ring In & Outs
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Skill/Strength Every 2:00, for 5 Rounds: 5 Strict Press WOD For time: 80 Double Unders 80 Air Squats 800m Run 400m Run with Plate (45/25#) 40 Kettlebell Swings (53/35#) 400m Run *Rx+: KBS 70/53# *13:00...
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WOD “Strongman Saturday” Sled Push Farmers Carry Sled Drag DBall over shoulder Battle Rope Tire Flips
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Skill/Strength Every 2:30 for 5 Rounds: 2 Back Squats *Start around 70-75% of 1RM BS and build to a heavy double WOD For Time: 9-15-21 Thrusters (95/65#) Bar-facing Burpees *7:00 Cap
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Skill/Strength Every 4:00, for 3 Rounds: 3RM-2RM-1RM Weighted Pullup 8-10 DB/KB High Pulls per arm 8-10 DB/KB Strict Press per arm WOD 9:00 AMRAP: 15 Abmat Sit-ups 30 Double Unders
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WOD In 4:00: 600m Run, then AMRAP: 12 Deadlifts (95/65#) 9 Hang Power Cleans 6 Push Jerks Rest 4:00 In 4:00: 400m Run, then AMRAP: 12 Deadlifts (135/95#) 9 Hang Power Cleans 6 Push Jerks Rest 4:00 In...
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WOD 25:00 conversational AMRAP: 10 Lateral Box Step-ups, per side 10 HSPU (Strict or Kipping, for quality) Accumulate 0:30 L-sit hold in rings or box 100m Single Arm farmer carry each arm 1:00 Row or...
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Skill/Strength Every 2:00 for 5 rounds: 8 Sumo Stance Goodmornings 8 Pushup Plank Shoulder Taps (total) WOD 5 RFT: 5 Bar Muscle-ups 20 WBS (20/14#) 200m Run *15:00 Cap
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WOD 30:00 AMRAP, with a partner: 5 Deadlifts (225/155#) 13 Push-ups 9 Broad Jumps (length of barbell) *Alternate through the movements with your partner. For example, partner 1 does deadlifts, then...
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Skill/Strength Every 2:30 for 7 rounds: Back Squat 8-5-3-2-1-1-1 *Start at 50% and build to a heavy 1RM WOD For Time: 35 Calorie Air Bike OR 50 Calorie Row
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Skill/Strength 3 Rounds, not for time: ME Strict Pullups Rest 1:00 ME DB Bench Press Rest 1:00 *12:00 Cap WOD 10:00 AMRAP: 3 Burpee Box Jump Overs (24/20″) 3 Deadlifts (185/125#) 6 Burpee Box Jump...
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WOD 18:00 AMRAP: 200m Run 15 Wall Balls (20/14#) 12 Dumbbell Snatches, alternating (50/35#) 9 Toes to Bar Cashout 1:00 Plank, Left 1:00 Plank, Right 1:00 Plank, Middle
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Skill/Strength 20:00 Conversational AMRAP: 10 Hollow Rocks 10 Superman Rocks 5 Kip Swings (bar or rings) 5 Hips to Rings or Bar 5 Kipping Ring or Bar Pullups 5 Kipping Dips **Continue to the next two...
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Skill/Strength 12:00 EMOM: 2 Squat Cleans *Start around 50% and add weight if technique is 100% WOD 3 RFT: 21 Chest-to-Bar Pullups 15 Handstand Push-ups 9L/9R Pistols, alternating *15:00 Cap
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WOD With a partner: 8:00 AMRAP: 12 Power Snatches (75/55#) 24 Double Unders Rest 2:00 8:00 AMRAP: 8 Power Snatches (95/65#) 24 Double Unders Rest 2:00 8:00 AMRAP: 4 Power Snatches (115/75#) 24 Double...
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Skill/Strength Every 2:30 for 6 rounds: 8-7-6-5-4-3 Pause Front Squats *Start around 50% and build to a heavy set for the day *1-second pause in the bottom WOD 3 RFT: 36 WBS (20/14#) 12 Deadlifts...
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Skill/Strength 3 RNFT: 8-12 DB/KB Strict Press, per arm 8-12 DB/KB High Pulls, per arm 5-8 Strict Pull-ups *Keep the biceps close to the ear on the strict press *Pull the elbow as high as possible on...
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