WODS

A1. Deadlift w/ 1sec pause at top; 6-8 reps x 4 sets, rest 60sec A2. Ring or Bar Dips; 12-15 reps x 4 sets, rest 60sec B. Three rounds for time of: 500 Meter Row 15 Push-ups 25 Kettlebell Swings…

In teams of four, complete as many rounds as possible in 24 minutes of: 20 Burpees 20 Wall Balls 20 Anchored Sit-Ups Rest Station *After the entire team completes 1 full round everyone must run 400m together *Teams must rotate…

A1. Dumbbell Bench Press @30X0; 8-10 reps x 3 sets, rest 45sec A2. Romanian Deadlift @3011; 6-8 reps x 3 sets, rest 45sec A3. Elbows to High Plank; 10/side x 3 sets, rest 45sec A4. Ring Row @3111; 8-10 reps…

A1. Bulgarian Split Squat @30X0; 8-10/leg x 3 sets, rest 30sec between legs and after A2. Single-Arm Trap 3 Raises @2111; 8-10/arm x 3 sets, rest 30sec B. 15-12-9 reps for time of: Thruster (115/75 lbs) Bar-Facing Burpees Over the…

A. Five sets of: Power Clean Cluster x 2.2.2 *Must pause for 1 solid second at receiving position before you stand it up. – Rest 3 minutes   B. Three sets for times of: 100 Double-Unders 30 Kettlebell Swings 15…

  A1. Bench Press; 8-10 reps x 4 sets, rest 45sec A2. Russian Step-Ups with DB; 8-10/leg x 4 sets, rest 45sec A3. Side Plank; 30-45sec/side x 4 sets, rest 45sec B. Complete as many rounds and reps as possible…

  A1. Goblet Squat or sandbag squats (1sec pause at bottom); 8-10 heavy reps x 4 sets, rest 30sec A2. Single-Arm DB Row; 8-10/arm x 4 sets, rest 30sec A3. Kettlebell Swings; 15-20 reps x 4 sets, rest 30sec A4.…

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Wall Balls 30 Kettlebell Swings 20 Burpees 10 Pull-Ups Partner A starts with 50 double-unders, Partner B then…

  A1. Deadlift; 4-6 reps x 5 sets, rest 90sec A2. Seated DB Strict Press; 8-10 reps x 5 sets, rest 90sec B. For time: 400 Meter Run 30 Air Squats 800 Meters Run 30 Air Squats Run 400 Meters

  A. Complete as many rounds and reps as possible in 8 minutes of: Row 250 Meters 10/5 Dips (Ring or Bar) 10 DB Thrusters (50/35) + On the 16min mark.. + Complete as many rounds and reps as possible…

  A1. Back Squat w/1-2sec pause at bottom; 3-5 reps x 5 sets, rest 60 sec A2. Single-Arm Dumbbell Row; 8-10 reps x 5 sets, rest 60sec B. Complete as many rounds and reps as possible in 10 minutes of:…

A. Four sets of: Weighted Pull-Up w/ 1sec pause at bottom x 2-3 reps – Rest 15-20sec Strict Pull-Up x Max Reps – Rest 15-20sec L-Sit x 30-45sec (accumulated) – Rest 2 minutes   B. In teams of two, complete…

A. Deadlift (1sec pause at top) x 15 reps – Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps in 60 seconds – Rest 2 minutes Deadlift (1sec pause at top) x 10 reps – Rest 15-20 seconds Strict Handstand…

“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups* 10 Push-ups* 15 Squats *You will use the same scaling option today as you would for “Murph”.

  A. Take 15-20 minutes to build to a heavy Clean & Jerk   B. Complete as many sets of the following interval until you complete 30 reps: 60 seconds of 135/95 lbs Ground to Overhead – Rest 60 seconds…

Against a 5-minute running clock, complete: 500 Meter Row 400 Meter Run Push-Ups x Max Reps (in remaining time) – Rest 5 minutes between sets, and complete a total of 4 sets. *If you know that you’ll take more than…

  A. Clean Cluster; 1.1.1.1 x 4 sets, rest 2-3 min B. Three sets for times of: 250 Meter Row 20 Wall Balls (20/14 lbs) 20 Kettlebell Swings (32/24 kg) – Rest 3 minutes *Goal is fastest sustainable time *post…

A1. Back Squat @30X1; 6-8 reps x 4 sets, rest 90sec A2. Wall Slides @3030; 5 reps x 4 sets, rest 90sec *If any part of your arm comes off the wall then you know you need to spend extra…