WOD

Strength

3x300' Single Arm

OH Carry

2xME Single Arm

Shoulder Press

Accumulate 90 Wall

Facing HS Hold

Workout

15 Min AMRAP

5 Power Snatch 115/80

10 OHS 115/80

15 Hang Power Clean 115/80

21/15 cal Row

50 Double Under

Strength

Build to Find

Heavy Set of 3 DL

4x15 MB GHD Sit Up

Workout

"Dead Ahead"

4 Rd/Time

21 Deadlift 135/95

15 Box Jump Over 24/20

9 Push Jerk 135/95

Strength

3x300' Farmer Carry

3x6-8 Batwing Row

Workout

For Time:

75 Wallball 20/14

35/25 cal Bike

10 Rd "Strict Cindy"

(5 Strict Pull Up 10 Push Up 15 Air Squat)

Shoulder Mobility Work

Workout

For Time:

21-15-9

cal Row

Front Squat 95/65

15-12-9

Toes to Bar

Hang Squat Clean 95/65

12-9-6

Bar Over Burpee

Thruster 95/65

Strength

Find Heavy

3 Push Jerk

4x1 Minute Plank

Workout

15 Minute AMRAP

60 Double Under

20/15 cal Bike

10 Push Jerk 165/110

Strength

3x150' Single Arm

Overhead Carry

2x150' Farmer Carry

2xME Ring Row Hold

@ Parallel

Workout

5 Rd/Time

10 Devil Press 50/35

20 Wallball 20/14

30 Ab Mat Sit Up

Strength

10 Minute Alternating EMOM

a. 12 Front Rack Walking Lunge 95/65

b. 15 GHD MB Sit Up

Workout

Every 4 Minutes 6 Rd

12 DB Snatch 50/35

12 Over DB Burpee

12x10m Shuttle

Strength

Find 10 RM

Single Arm Shoulder Press

4x6 DB High Pull *AHAP

Accumulate 60 Seconds

Wall Facing Handstand Hold

Workout

"Top Heavy"

18 Min AMRAP

9 Power Clean 155/105

12 HSPU

9 Front Squat 155/105

12 Pull Up

Shoulder Mobility

Workout

"20 Something"

20 Minute AMRAP

30 OHS 95/65

30 Box Jump 24/20

30 Toes to Bar

30/21 cal Row

Strength

3x7/13 FS/BS

@ 70%

4x25 Ab Mat Sit Up

Workout

5 Rd

21 Wallball 20/14

200' Farmer Carry

9 Strict HSPU

Strength

Find Max Reps:

Dips

Behind Neck Press @ 70%

200' Single Arm Farmer Carry

Supinated Bar Hang

Workout

5 Min AMRAP

15 Bar Facing Burpee

21 Power Clean 155/105

21/15 cal

5 Min Rest

5 Min AMRAP

15 Bar Facing Burpee

21 Power Clean 135/95

21/15 cal

5 Min Rest

5 Min AMRAP

15 Bar Facing Burpee

21 Power Clean 95/65

21/15 cal

Strength

12 Min Alternating EMOM

a. 6 Deadlift *Working up each round

b. 40 Second HS Hold/Walk

Workout

"Funny Bone"

21-15-9

KB Swing 32/24

Box Jump Over 24/20

Front Squat 135/95

Strength

Find 1 RM

Front Squat

Back Squat

200' Single Arm OH

Carry Each Side

Workout

"Double Bubble"

15 Min AMRAP

25 Double Under

5 Power Snatch 135/95

25 Double Under

5 Muscle Up

Shoulder Mobility Work

Workout

"Over Easy"

For Time:

50/35 cal Bike/Row

Then: 3 Rd

21 Chest to Bar Pull Up

15 OHS 115/80

9 Clean & Jerk 115/80

Strength

14 Min E2MOM

10 MB GHD Sit Up

20 Double Under (Practice)

Workout

"Hang Nail"

16 Min AMRAP

30 DB C&J 50/35

25/18 cal Bike

20 Lateral Burpee

15 Deadlift 245/165

Strength

Find 5 RM Muscle Clean

Find Each Arm 1 RM DB High Pull

Accumulate 2 Min 1 RM Strict

Shoulder Press Weight Overhead Hold

Workout

"Life Jacket"

5 Min AMRAP

27/20 cal Row

27 Thruster 115/80

27 Chest to Bar Pull Up

5 Min Rest

5 Min AMRAP

21/15 cal Row

21 Thruster 95/65

21 Toes to Bar

5 Min Rest

5 Min AMRAP

15/10 cal Row

15 Thruster 75/55

15 Pull Up

Strength

10 Minute EMOM

1 Hang Power Snatch

+ 1 Power Snatch

*Add weight each time, record final load

Workout

"Randy"

For Time:

75 Power Snatch 75/55

Core

Tabata DB Russian Twist & Deadbug

Strength

Find Max Rep Strict Pull Up

or Lightest Max Rep Pull Up with Band

Find Max Rep Strict Press with 70% BW

or 70% One Rep Max Strict Press Weight

Workout

Teams of 2

20 Min AMRAP

75 Wallball 20/14

60 Ab Mat Sit Up

45/30 cal Row

30 Burpee Box Jump

Strength/Skill

3x4 Front Squat @ 60%

10-15 Minute Handstand/

HS Walk/ Shoulder Stability

or Shoulder Mobility Work

Workout

"Turtle Neck"

5 Rd/Time

12 Lunge w/50/35#

9 Power Clean 115/80

6 Strict HSPU

Strength

5x1 Big Clean Complex

*Add weight each time

4x1 Minute Plank Hold

Workout

50-40-30-20-10

Double Under

Ab Mat Sit Up

5-10-15-20-25

KB Swing 24/16

Wallball 20/14