WOD

EMOTM 10:

Odd: 2-5 Strict Pull Ups
Even: 2-5 Strict HSPU

 

AMRAP 20:

Thruster Ladder:
400m Run
5 Thrusters @ 75/55
4 Thrusters @ 95/65
3 Thrusters @ 115/75
2 Thrusters @ 135/95
1 Thruster @ 155/105

*Score is number of thrusters completed.
**Begin each round w/ 400m run.
***Start back at the top after completing “1 Thruster”.

Clean Complex

Every 2.5 minutes:
Power Clean + Hang Squat Clean + Front Squat
1+2+3
Waves at:
65%, 70%, 75%
70%, 75%, 80%

* % based off Squat Clean 1RM.

 

AMRAP 10:

40 Double Unders
20 Toes To Bar
10 Sumo Deadlift High Pull (95/65)
5 Bar Muscle Ups

* Scale DUBs to 60 single unders.
**Scale TTB to knee raises or v-ups.
***Scale BMUs to 10 C2B pull-ups, pull-ups or ring rows.

Back Squat 8-8-6-6

Back Squat for load:
#1: 8 reps @ 75%
#2: 8 reps @ 75%
#3: 6 reps @ 78%
#4: 6 reps @ 78%

 

1/2 Nate:

AMRAP 10
2 Muscle-Ups
4 HSPU
8 KBS (70/53) American

Bench Press 5×5

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

 

In Teams of 2 or 3:

6 Rounds of 15 Cal Bike
One person working at a time

Rest 3 minutes

6 Rounds of 15 Cal Row
One person working at a time

Deadlift 5-3-3-3

Build to a 5RM; then do 3×3 at 5RM

 

4 sets, Not for time:

Leg Circle Progression x 5 each direction
Box Step Ups x 5 each leg

3 Sets:

8 1-arm DB Press, each arm
8 Supinated barbell row (2x press weight)

 

For Time:

100 Double Unders
100 Sit Ups
80 Double Unders
80 Air Squats
60 Double Unders
60 Push Ups
40 Double Unders
40 Walking Lunges
20 Double Unders
20 Burpees

Every 2 Minutes:

Clean + Front Squat
3 Sets of 2 + 2
3 Sets of 2 +1
Start at 70% and build to a heavy set

 

3 Rounds For Time:

250m Run
25 Pull-Ups
25 Wall Balls
Time Cap: 15 mins

Back Squat 4×8

Back Squat for load:
#1: 8 reps @ 70%
#2: 8 reps @ 70%
#3: 8 reps @ 75%
#4: 8 reps @ 75%

 

4 Rounds For Time:

250m Run
6 Bar Muscle Ups
12 KBS (70/53)

Shoulder Press:

Build up to a 5RM
then; 3 x 3 at same weight

 

Alternating rounds of:
Double Unders
Sit Ups

*Score is total reps.

Deadlift 9-7-5-3-3-3

Deadlift for load:
#1: 9 reps
#2: 7 reps
#3: 5 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

 

3 Rounds, not for time:

10 Cossack Squats
10 Candlesticks

10 Sets, Not for Time:

5 Strict Pull Ups
5 Strict HSPU

 

For Time:

10-9-8-7-6-5-4-3-2-1
Overhead Squats (115/75)
Box Jumps

Every 2 minutes for 6 sets:

Clean + Front Squat + Hang Clean
1 + 3 + 1
Work between 70%-80% of clean

 

AMRAP 12:

8 DB Snatches
24 Double Unders
100m Run (light pole to light pole and back)

Back Squat 3×8

Back Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps

 

AMRAP 10:

20 Russian KBS (70/53)
15 Deadlifts (205/135)
10 Box Jump Overs

4 Sets:

Shoulder Press + Push Press
3 + 5 @ 75% – 80%

 

7 Rounds for Time:

7 Power Snatches (115/75)
7 Bar Facing Burpees

Deadlift:

Build up to an 8RM
then do 2 x 5 @ 8RM weight

 

3 Rounds, not for time:

100m Sled drag (90/60)
30 Russian Twists
6-8 Ring Muscle Ups

*Scale RMUs to BMUs, or to 8-10 C2B Pull-ups, then to Pull-ups, then to Ring Rows.
**Score is “What is your spirit animal?”

3 Sets:

1-arm DB press, each arm x 8
DB horizontal row, each arm x 10

 

5 Rounds:

Alternate Movements
30 seconds work / 30 seconds rest
1. Box Jumps
2. Hang Power Cleans (115/75)
3. Row Calories

*Score is total reps.

“9/11 Tribute”

For Time:
2001 meter Run/Row
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53 lb)
11 Toes-to-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row/Run

Back Squat 4×12

Back Squat for load:
#1: 12 reps
#2: 12 reps
#3: 12 reps
#4: 12 reps

 

5 RFT

3 Bar Muscle Ups
6 Thrusters (135/95)

*Scale BMUs to 5 C2B pull-ups, then to pull-ups, then to ring rows.

DB Bench Press

4 x 10

 

EMOTM 16

1. 12/10 Cal Row
2. 15 Pull Ups
3. 12/10 Cal Bike
4. Rest

*Score = What country would you like to visit?

Every 3 minutes for 15 minutes:

6 Deadlifts

 

3 Rounds, Not For Time

250m Run
20 Step Ups (10/side)
40 Sit ups

*Score = Who do you think would win in a fight, Arnold Schwarzenegger or Sylvester Stallone?

4 Sets

8 Shoulder Press @ 70% – 75%
10 High Pull (95/65)

 

AMRAP 14

100 Wallballs (20/14)
200 Double Unders

*Scale DUBs to 300 single unders.

9 AM and 5:30 PM classes ONLY today!

 

6 Sets

Power Clean + Hang Clean + Front Squat
1+2+3
Build to a heavy set. No misses!

 

Ladder 8

2 Deadlift (185/125)
2 Toes-to-Bar
4 Deadlift
4 Toes-to-Bar
6 Deadlift
6 Toes-to-Bar
ETC…

*Score is total reps.

Back Squat 3×15

Back Squat for load:
#1: 15 reps
#2: 15 reps
#3: 15 reps

 

3 RFT

5 Ring Muscle Ups
10 Burpee Broad Jumps
20 Walking Lunges

*Scale RMUs to BMUs, or sub 8 C2B pull-ups, pull-ups or ring rows.

Bench Press 5×6

Bench Press for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps
#5: 6 reps

 

For Time:

750m Row
Right into 4 Rounds:
16 KB Snatch (53/35)
16 TTB

*Sub 36 cal Echo Bike or 45 cal Assault Bike for Row if needed.
**Scale TTB to 24 V-ups.

Deadlift 5-1-5-1-5-1-5-1

Deadlift for load:
#1: 5 reps @ 70%
#2: 1 rep
#3: 5 reps @ 70%
#4: 1 rep
#5: 5 reps @ 75%
#6: 1 rep
#7: 5 reps @ 75%
#8: 1 rep

 

3 Rounds Not for Time:

20 Cossack Squats (10/side)
50 Sit Ups

*Add weight to cossack squats if able.

4 Sets:

8 Double DB Shoulder Press
8 Ring Rows – 2 sec pause at top

 

8 RFT

10 Burpee Box Jump Overs (24/20)
50 Double Unders
Rest 30 seconds between rounds

*Scale dubs to 75 singles.

Full Clean + Front Squat

Every 3 minutes:
3 + 3
2 + 4
1 + 5
1 + 5
1 + 5

 

AMRAP 9

3 Power Cleans (115/80)
6 Pull-Ups
9 Air Squats

*Scale pull-ups to 9 banded or jumping pull-ups, then to ring rows.

Back Squat 2×20

 

4 Rounds, not for time:

400m Run
5 – 10 Strict Pull Ups
5 – 10 Strict Handstand Push Ups
10 Cossack Squats (5/side)

*Sub run with 500/400m row or 24/19 cal Echo bike if needed.

“Bull”

4 Rounds for Time:

40 Double Unders
-Then-
4 Rounds:
5 Deadlifts (155/105)
5 Hang Power Cleans
5 Push Jerks