Strength
Deadlifts
15 - 12 - 9 - 6 - 3:
*MUST be unbroken/touch-and-go
*Score = Sum Total Load of all 5 sets
WOD
“VOICEMAIL”
On the Minute x 10:
4 Strict Pull-ups (Rx+ = 6 Strict Chest To Bar Pull Ups)
6 Box Jump Overs 24"/20"
Max Dumbbell Snatches 50#/35#
*Score = Sum Total Reps of Dumbbell Snatches
WOD
“STAY AWHILE”
In Teams of 2
For Time:
100 Double Unders
then
5 Rounds:
15 Burpees
15 Wall Balls 20#/14#
Then
100 Double Unders
Then
5 Rounds
15 Burpees
15 Wall Balls 20#/14#
Then
100 Double Unders
*Split work up how you see fit
[Time Cap = 30 Minutes]
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
