WOD
“JOKER”
For Time:
1-2-3-4-5-6-7-8-9-10 Toes to Bar
10-9-8-7-6-5-4-3-2-1 Deadlifts 225#/155#
Every Round Adds Up to 11 Reps
Strength
Back Squat
for load:
#1: 5 reps @ 65% 1RM
#2: 5 reps @ 73% 1RM
#3: 5 reps @ 78% 1RM
#4: 5 reps @ 78% 1RM
#5: 5 reps @ 78% 1RM
#6: 5+ (Max reps @ 78% 1RM)
*Score = Heaviest Load
WOD
“MOVE ALONG”
AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil's Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Reverse Lunges
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row
Dumbbell: 50#/35#
Box: 24”/20"
*Score = Sum Total Reps
1 Rep = 1 Dumbbell Rep or 1 Calorie
WOD
“BARNHART’S BET”
[On the 0:00]
For Time:
21 Power Cleans 115#/85#
30/21 Calorie Bike
21 Power Cleans 115#/85#
[On the 8:00]
For Time:
15 Power Cleans 155#/105#
30/21 Calorie Bike
15 Power Cleans 155#/105#
[On the 16:00]
For Time:
9 Power Cleans 185#/135#
30/21 Calorie Bike
9 Power Cleans 185#/135#
[Cap at 24:00]
*Score = Sum Total Time it takes to complete the workout
Strength
Push Jerks
5 Sets of 3:
*Score = Heaviest Load
WOD
“SQUARE UP”
4 Rounds For Time:
500 Meter Row
8 Shoulder to Overhead 185#/135#
16 Box Jump Overs 30"/24"
