WOD
Every 2:00 x4:
4/4 Backrack Lunges
10-Min EMOM:
Odd Minutes: 50 Double-Unders
Even Minutes: 8 Strict Ring Dips
WOD
Every 5:00 x5:
25/20 Cal Row
20 Alt. DB Snatches (50/35)
15 Box Jump Overs (24/20)
WOD
10-Min EMOM:
2 Power Cleans, Building in Weight
4 Sets, Not for Time:
1Min Bike, (High Effort)
25 Air Squats
WOD
For Time:
1,000m Row
50 Sit-Ups
35 DB Bench Press (50/35)
20 Strict Pull-Ups
35 DB Bench Press
50 Sit-Ups
1,000m Row
Don't forget to log your meters!
WOD
Every 3:00 x 5:
5 Front Squats @ 85% 1-Rep Max
8-Min AMRAP:
6 Single-Arm KB Shoulder-to-Overhead, Right Arm (53/35)
6 Goblet Squats
6 KB Shoulder-to-Overhead, Left
24 Crossovers
WOD
Every 2:00 x4:
5/5 Backrack Lunges
15-Min AMRAP:
3 Wall Balls**
3 Muscle-Ups or Hardest Pulling Option
** Add 3 wall ball reps to every round
WOD
5 Rounds for Time:
18/15 Cal Row
12 Deadlifts (155/105)
9 Hang Power Cleans
WOD
9-Min EMOM:
Min 1: 3 Squat Snatches (65%)
Min 2: 2 Squat Snatches (70-75%)
Min 3: 1 Squat Snatch (80+%)
3 Rounds:
1:00 Jumprope (Singles, Doubles, or Crossovers)
1:00 Push Press (75/55#)
1:00 Air Squats
WOD
18-Min EMOM:
Min 1: 2 Rope Climbs
Min 2: 30-Second Bike
Min 3: Rest
WOD
Every 2:00 x5:
5 Front Squats @ 80% 1RM
8-Min AMRAP:
8 Sumo Deadlift High Pulls (95/65)
8 Lateral Burpees Over Bar
WOD
27-21-15-9
Toes to Bar
DB Thrusters (50/35)
200m Run After Each Set
WOD
Every 3:00 x7:
500/400m Row
12 Pull-Ups
