WOD

STRENGTH (14 min)

14 minutes to build to…
1 technical-heavy power snatch

(Score: Weight)

WORKOUT (15 min)

Every :30 seconds for 15 minutes:
1 power snatch (165/110)

(Score: RX/Weight)

 

STRENGTH (10 min)

15 minutes to complete…
5 sets of 10 weighted sit-ups

*build throughout sets
*anchor feet if needed

(Score: Weight of final set)

WORKOUT (12 min)

30 toe-to-bar
40/30 cal bike
20 toe-to-bar
20/15 cal bike
10 toe-to-bar

*12 min cap

(Score: Time)

 

STRENGTH (14 min)

14 minutes to build to…
1 heavy squat clean

(Score: Weight)

WORKOUT (12 min)

“18.2”
On a 12 min running clock:
1-2-3-4-5-6-7-8-9-10
Dumbbell squats (2x 50/35)
Bar-facing burpees

(Score: Time)

…in remaining time…
“18.2a”
1RM clean (power or squat)

(Score: Weight)

STRENGTH (14 min)

14 minutes to build to…
1 heavy overhead squat

(Score: Weight)

WORKOUT (12 min)

21-15-9
Pull-up
Handstand push-up
Overhead squat (95/65)

*RX+: chest-to-bar pull-up
*12 min cap

(Score: Time)

WORKOUT (14 min)

2 rounds of…
6 min AMRAP*:
12 DB up-downs (2x 50/35)
24 DB box step overs (1x 50/35)
36 mountain climbers
48 flutter kicks
60 UB single unders

*2 min rest after first AMRAP
*pick up where left off for each AMRAP
*partner option available

(For Quality: Rounds/Reps)

SKILL (10 min)

Pull-up/Muscle-up practice

WORKOUT (20 min)

“20.5”
For time:
40 ring muscle-up
80 cal row
120 wall ball (20/14)

*partitioned any way
*20 min cap

(Score: Time)

WORKOUT (14 min)

On a 26 min running clock…
For time*:
40/28 cal bike
30 deadlift (135/95)
20 clean and jerk (135/95)
10 shoulder to overhead (135/95)

*after each movement: 5 devil’s press (2x 50/35)
*14 min cap

(Score: Time)

POST-WORKOUT STRENGTH (12 min)

…Immediately into…
Build to a heavy 1 rep push press (from the ground)

(Score: Weight)

STRENGTH (12 min)

Every 3 minutes for 4 sets:
5 back squats

*aim for 90-100%+ of front squat 1RM

(Score: Weight)

WORKOUT (10 min)

10 rounds for time:
10 jumping lunge
4 shuttle run (50-ft)

*10 min cap

(Score: Time)

STRENGTH (8 min)

On a 8 min running clock…
3-4 rounds:
8 box dips
:30 sec top ring hold
8/8 seated single DB strict press (athlete’s choice)
:30 sec bottom ring hold

(Score: Round & Weight)

WORKOUT (20 min)

“18.1”
20 min AMRAP:
8 toe to bar
10 DB hang clean & jerk/press (50/35)
14/12 cal row

(Score: Rounds/Reps)

SKILL (12 min)

Rope climb practice

WORKOUT (16 min)

16 min AMRAP:
8 box jump (24”/20”)
1 50-ft bear crawl
1 rope climb
Then…
8 box jump (24”/20”)
2 50-ft bear crawl
2 rope climb
…8/3/3, 8/4/4, 8/5/5, etc.

(Score: Rounds/Reps)