Overhead Squats
Build To A Heavy Set of 5
10-9-8-7-6-5-4-3-2-1:
Overhead Squats (75/55)
Burpees
*200 Meter Run After Each Round
5 Rounds
Minute 1: Box Jumps (24/20)
Minute 2: Wall Balls (20/14)
Minute 3: Row/Bike Calories
Minute 4: Rest
For Time:
1 Mile Run
40 Hang Power Snatches 75/55
40 Front Rack Step-Back Lunges 75/55
800 Meter Run
30 Hang Power Snatches 75/55
30 Front Rack Step-Back Lunges 75/55
400 Meter Run
20 Hang Power Snatches 75/55
20 Front Rack Step-Back Lunges 75/55
Pendlay Row
4 Sets of 8 Reps
AMRAP 18:
With a Partner:
5 Burpees
10 Kettlebell Swings (53/35)
10/8 Calorie Bike
*Partners Switch After Full Rounds
Partners Switch After Full Rounds
Brent Birthday WOD
"Linda"
For TIme
10-9-8-7-6-5-4-3-2-1
Reps Deadlift (1½ bodyweight)
Bench Press (bodyweight)
Clean (¾ bodyweight)
On The 2:00 x 6 Rounds
3 Front Squats
3 Back Squats
AMRAP 20:
20 Wall Balls (20/14)
20 Sit-ups
40 Double Unders
20 Pull Ups
On the 4:00 x 8 Rounds:
20/16 Calorie Row
200 Meter Run
600 Meter Run
21 Pull Ups
400 Meter Run
21 Sumo Deadlift High Pulls (95/65)
400 Meter Run
21 Pull Ups
600 Meter Run
Coach Irvin Birthday WOD
For Time:
Buy In: 200 Double Unders
1 Round
10 Hang Power Cleans (135/95)
15 Toes To Bar
Rest 3 Minutes
Buy In: 100 Double Unders
2 Rounds
9 Single Kettlebell Thrusters (53/35)
9 Toes To Bar
Rest 3 Minutes
Buy In: 75 Double Unders
3 Rounds
3 Power Cleans (185/125)
6 Toes To Bar
RX+: Heavier Weights or Muscle Ups
“Always Remembered”
(Team Version)
Teams of 2:
2001 Meter Row “Buy-In”
Directly Into…
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Directly Into…
2977 Meter Row “Cash-Out”
Build To A Heavy Complex
3 Deadlifts
2 Hang Power Cleans
1 Power Cleans
AMRAP 20:
60 Double Unders
400 Meter Run
200 Meter Single Arm Farmers Carry (50/35)
AMRAP 5
Buy-in: 35/25 Calorie Bike
15 Front Squats (115/85)
20 Abmat Sit-ups
Rest 5 Minutes
AMRAP 5
Buy-in: 25/18 Calorie Bike
10 Front Squats (115/85)
20 Abmat Sit-ups
Rest 5 Minutes
AMRAP 5
Buy-in: 15/10 Calorie Bike
5 Front Squats (115/85)
20 Abmat Sit-ups
Push Jerk
Build To A Heavy Single
For Time:
400 Meter Run, 21 Power Cleans
400 Meter Run, 15 Power Cleans
400 Meter Run, 9 Power Cleans
200 Meter Run, 9 Push Jerks
200 Meter Run, 15 Push Jerks
200 Meter Run, 21 Push Jerks
Barbell- 95/65
For time:
200m Farmers Carry
40 Sit-ups
60 Double KB Deadlifts
800m Run
60 Double KB Deadlifts
40 Sit-ups
200m Farmers Carry
Kettlebell: 53's/35's
For Time:
1 Mile Run
50 Dumbbell Snatch (50/35)
75/50 Calorie Row
50 Burpees
Build To A Heavy Complex
1 Hang Squat Clean
1 Front Squat
1 Overhead Press
2 Rounds:
50/35 Cal Bike
21 Front Squats
21 Push Presses
21 Hang Clusters
Barbell: 95/65
5 Rounds
1:00 Single Dumbbell Hang Clean & Jerks (50/35)
1:00 Box Jumps (24/20)
1:00 Dumbbell Renegade Rows
1:00 Rest
Bench Press
Build To A Heavy Set of 3
For Time:
Buy-in: 50/35 Calorie Row
3 Rounds
400 Meter Run
20 Wall Balls (20/14)
40 Abmat Sit-ups
Cash-out: 50/35 Calorie Row
AMRAP 4:
21/15 Calorie Bike
21 Burpees
21 American Kettlebell Swings (53/35)
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Bike
15 Burpees
15 Goblet Squats (53/35)
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Bike
12 Burpees
12 Russian Kettlebell Swings (53/35)
Build To A Heavy Complex
1 Hang Power Snatch
1 Overhead Squat
21-18-15-12-9:
Hang Power Snatches (75/55)
Thrusters (75/55)
After Each Barbell Set: 30 Double Unders